170110
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 15 second hanging knee hold 30 second elbow plank 7 minute time cap Metcon (Time) For Time: 30 overhead squats 600 meter run 20 overhead squats 400 meter run 10 over head squats 200 meter run RX 95/65 RXP 135/95