CrossFit Black Ridge – CrossFit
Metcon (Time)
For time: Clean speed ladder
10-8-6-4-2
Men 115-135-155-185-205
Women 75-85-105-125-145
* 6 minute time cap
Heats of two F/F and M/M athletes going off every two minutes. If you cannot complete the ladder your score is 6 minutes and put the total number of reps completed in the comment box.
Metcon (Calories)
If you cannot lift first round weight your training session is 5 minute amrap:
-Max calories on Assault bike