CrossFit Black Ridge – CrossFit
class at 5/6/7/930am & 430/530pm
Metcon (Time)
3 rounds for time:
50 medicine ball cleans 20/14
800 meter run
*30 minute time cap
*scale the reps or length of run if the first round takes over 10 minutes
*there are 5 cone stations set up in the gym, perform 10 reps then move forward a cone through each round of 50 reps