CrossFit Black Ridge – CrossFit Class is 7AM only because of Peach Days Parade. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 15 Dead Lift 115/75 30 Sit-ups 15 Push Press 115/75 E4M 30 second L-Sit from the barMust accumulate 30 total seconds of L-Sit before going back to AMRAP. Pick…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) PARTNER WOD 50 squat snatches 95/65 135/95 RXP 100 pullups or C2B pullups RXP 150 wall balls 20/14 200 double underssplit snatches up 1×1 partition other movements as needed at 50/50 split 3×1 singles
CrossFit Black Ridge – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (AMRAP – Reps) E3M for 5 rounds 400 meter run and with remaining time perform max effort 1st round -pushups 2nd round -box jumps 24/20 3rd round -air squats 4th round -calorie row 5th round -wall balls 20/14 rest one…
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (E2M 5reps for 5 rounds) build to a 1×5 max from rack. Metcon (Time) FT: 40 toes to bar 40 burpees (25pl plate) 40 push press 95/65
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 7 Squat Cleans (155/105) 20 Kettlebell Swings (53/35)With any extra time work on squat cleans with a little heavier load.