CrossFit Black Ridge – CrossFit
Metcon (No Measure)
In 15 minutes
Bench Press
5 sets of 10-15 reps
3010 tempo
(3 second negative, touch and go at chest, 1 second lift, no hold or rest at the top)
Metcon (AMRAP – Reps)
10 minute AMRAP
10 hang power cleans
10 front rack lunges
10 KTE
95/65