CrossFit Black Ridge – CrossFit
Metcon (No Measure)
E2M for 5 rounds
12 Deadlifts @ 60% 1 RM
4021 tempo
4 count down, 0 at floor, 2 count up, 1 second contraction at the top
Metcon (No Measure)
E2M for 5 rounds
12 Bench Press @ 60% 1 RM
4021 tempo
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 95/65
KTE
10 min CAP
Modify Knees to Elbows on rings or with hanging knee raises.