CrossFit Black Ridge – CrossFit
Metcon (Weight)
Barbell cycling skill work:
Spend 10 minutes establishing a 10 rep touch and go push jerk from the rack. Each rep must be received while descending (dipping) back into the next rep.
Metcon (Time)
5 rounds for time:
20 second static hanging knee hold
10 push jerk 135/95
20 second static hollow hold
*12 minute time cap