CrossFit Black Ridge – CrossFit
Metcon (Time)
With a up clock:
4 rounds of:
40 double unders
15 wall balls 20/14
10 pull-ups
rest 1 minute (each round)
then:
100 double unders
* 18 minute time cap
*goal is unbroken reps each round
*2×1 singles
Metcon (AMRAP – Rounds)
At the 20 minute mark:
5 minute amrap
Max rounds of 28 feet walking alternating overhead lunges w/kb 53/35
*alternate arms holding the kb every round
* score is total rounds (lengths) completed.