CrossFit Black Ridge – CrossFit
class at 5/6/7/930am and 430/530 pm
Metcon (Weight)
E3M for 3 rounds (9 minutes)
10 unbroken thrusters
*score is total weight combined of the 30 reps
*take weight from the floor
Metcon (AMRAP – Reps)
emom for 16 minutes
1st 15 pullups
2nd 15 overhead alternating lunges 95/65
3rd 15 thrusters 95/65
4th rest 1 minute
*score is total reps, scale reps as needed
*max of 180 reps