CrossFit Black Ridge – CrossFit
Fun day Friday!
Metcon (AMRAP – Reps)
Weighted bar hang with 50/35DB
In 10 minutes perform:
3 rounds max seconds held holding a dumbbell between the feet.
*score is total seconds held.. one second equals one rep.
*have someone assist placing a DB between your feet if needed.
Metcon (AMRAP – Reps)
12 minute amrap
25 kb swings 53/35
35 hand release pushups
45 alternating goblet lunges 53/35