151112

CrossFit Black Ridge – CrossFit Dave Howard goes in for open heart surgery Thursday. Lets keep their family in our thoughts and prayers. View Public Whiteboard Metcon (Time) sprint wod RX 2 rounds 10 hand stand push-ups (ab mat) 10 pull-ups 200 meter run scaled 2 rounds 10 shoulder press 75/55 10 burpees 200 meter…