CrossFit Black Ridge – CrossFit
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Metcon (Weight)
From the rack
In under 25 minutes
5 rep max shoulder press
5 rep max push press
5 rep max push jerk
Score is combined weight of heaviest SP,PP, PJ
example.. 100lb SP, 125lb PP, 145lb PJ=370lbs
Metcon (AMRAP – Reps)
4 minute amrap
shoulder to overhead 75/55
every drop of the bar is 2 burpees
*can only pause in the front rack position