CrossFit Black Ridge – CrossFit
Metcon (Weight)
E30S for 10 minutes
2 front rack forward lunges (one each leg)
*Choose a weight that you can Clean from the floor.
*Score is total pounds lifted…example 100lb bar X 20 rounds = 2000lbs
Metcon (AMRAP – Reps)
4 minute amrap
10 front rack lunges 45/35
10 overhead lunges 45/35
10 jumping back squats (sit on med ball) 45/35