CrossFit Black Ridge – CrossFit
Metcon (Weight)
From the racks
E3M for 5 rounds, 3 paused overhead squats
build to heaviest set of 3 reps
*groups of 2-3 from each rack statiom
Metcon (Time)
5 rounds for time:
200 meter run
20 overhead squats 45/35 onto med ball for RX
rest 90 seconds
*20 minute cap