CrossFit Black Ridge – CrossFit
Metcon (Time)
For Time:
Partner wod( alternate entire rounds)
6 rounds each
20 air squats
30 foot bear crawl
10 pull-ups
then rest 3 minutes
4 rounds each
15/12 calorie row (re zero after every split)
10 burpees over rower
*30 minute cap
* a class larger than 10, start some teams at the rower