141024

Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 minute amrap 100 DU 80 wall balls 20/14 60 kettle bell swings 53/44 40 pullups 20 OH alternating barbell lunges 75/55 100 meter rowScore is total reps. Each round is 400 total reps. Which makes every meter a rep!! Pace yourself and take short…

141024

Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 10 Push Press 115/75 10 TTB 40 DUs Metcon (No Measure) EMOTM for 10 mins 1 SqSn @ 85% of 1 RM Overhead Squat (3-3-3-3-3) EMOTM (6) Metcon (No Measure) Crossfit Black Ridge Friday WOD