CrossFit Black Ridge – CrossFit
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Metcon (No Measure)
In under 15 minutes perform
-back squat from the rack
4 sets of 5 reps @ approx 75 %
Metcon (AMRAP – Reps)
30 seconds on 30 seconds off for 12 minutes
1st box jumps 24/20
2nd hand stand hold
3rd back squats 95/65
*HSH doesn’t count toward reps, modify with over head bar hold at back squat weight
*box steps ups are not RX