CrossFit Black Ridge – CrossFit
Never miss a Monday!
Metcon (No Measure)
In 12 minutes perform:
3×12 dumbbell bench press
3×8 strict pullups
*use a set of DB’s that challenges you for a set of 12 unbroken.
*modify with bands or jumping negatives for pull-ups
Metcon (Time)
5 rounds for time:
12 shoulder to overhead 95/65
20 air squats
*10 minute time cap