CrossFit Black Ridge – CrossFit
Metcon (Calories)
In waves off the Assault bike
3 rounds for total calories:
20 second Assault bike sprint
*Calorie carry-over is added to total
rest 3-4 minutes between sets
Metcon (Time)
3 rounds for time:
15 front squats 95/65
20 sit-ups
*10 minute time cap