CrossFit Black Ridge – CrossFit
Metcon (No Measure)
In under 12 minutes
3 rounds each partner:
-30 second weighted hanging Knee hold 25/15lb plate
-15 partner leg tosses
*accumulate seconds and break the Knee hold as needed. Modify without weight.
Metcon (Time)
3 Roudns For Time:
60 double unders (2×1 singles)
30 alternating goblet lunges 53/35
10 burpees over the kb
*15 minute time cap