CrossFit Black Ridge – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Partner AMRAP: Cash_In 1600m run 10 Power Cleans 10 Wall Balls (20/14) 10 Burpees One partner completes all 10 reps of one exercise and alternates every set of 10 reps. Up to the 15-minute mark the Power Clean weight…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 6 sets 3 T&G CleansScore is heaviest set. Add weight throughout. Metcon (AMRAP – Reps) 6 minute amrap 10 Power Cleans 135/95 10 Strict Pullups Rest 3 minutes then: 6 minute amrap 10 Front Squats 135/95 10 Toes to Barscore is total reps.…
CrossFit Black Ridge – CrossFit Coaches spend 15 minutes on group mobility. View Public Whiteboard Metcon (Time) 4 rounds for time 300 meter row 30 box jumps overs 20 inch 30 wallballs 20/14 25 minute time capStep up and overs are RX
CrossFit Black Ridge – CrossFit View Public Whiteboard Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click hereModify burpee bar muscle ups with-…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For max Reps 30 on 30 off for 10 minutes even-ring dips odd-box jumps 30/24inch Back Squat (1-1-1-1-1) spend 20 minutes building to a 1rep max
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 2 rounds of 40sec on 20sec off -flutter kick -superman -hollow hold Metcon (AMRAP – Reps) Complete as many reps as possible in 8 minutes of: Strict Shoulder Press 75/55 Each time you break perform 50 Dub’s Rest 4 minutes Complete as many reps…