CrossFit Black Ridge – CrossFit
Metcon (No Measure)
E30S for 8 minutes (alternate movements)
A-single slowest eccentric hand stand pushup possible
B-single slowest eccentric pull up as possible
*goal is 10 seconds each rep
*modify HSPU with a barbell
Metcon (AMRAP – Rounds and Reps)
10 minute amrap
15 chest to bar pull-ups (RXP 7 bar MU)
15 push press 135/95
30 second hand stand
*60 reps per round, every second in HSH counts as a rep