CrossFit Black Ridge – CrossFit
class at 5/6/7/930am and 430/530pm
Metcon (Weight)
In 15 minutes build to a heavy set of 5 back squats from the rack.
@1×5
*add in extra performance if you get a PR
Metcon (Time)
3 Rounds For Time:
10 burpees
20 wall balls 20/14
30 kettle bell swings 53/35
rest 2 minute
16 minute time cap