CrossFit Black Ridge – CrossFit
No yoga this Thursday, our instructors are on vacation.
Metcon (Weight)
In 15 minutes build to a heavy 1×10 on bench press
perform sets at 10-8-6-4-10 to establish
*use a spotter
*add in extra performance to save as benchmark
Metcon (AMRAP – Rounds and Reps)
7 minute amrap
10 hand release push-ups
15 sit-ups
20 air squats (onto med ball)