CrossFit Black Ridge – CrossFit
Metcon (No Measure)
In 20 minutes perform the following:
5 max effort unbroken sets of
Strict Pull-ups
Ring Dips
or
Ring Muscle ups
Rest as needed in between sets. Modify strict pull-ups with bands or jumping negatives. Modify ring dips with bands, box dips or push-ups.
Metcon (AMRAP – Reps)
9 min AMRAP
3 KB SDLHP 53/35
3 Thrusters 135/95
6 KB SDLHP
3 Thrusters
9 KB SDLHP
3 Thrusters
12….
KB SDLHP increase by 3 each round; thrusters stay at 3 throughout the AMRAP