CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) partner wod For Time: Run 1000 100 Pushups (Rx+ Hand-Release) Run 800 80 Pullups (Rx+ Chest-to-Bar) Run 600 60 KB Swings 53/35 Run 400 40 Alternating KB Snatch 53/35 Run 200 20 Ring dips (Rx+ Ring Muscle ups) Both Partners Run together every round. When…
CrossFit Black Ridge – CrossFit Fun Day Friday View Public Whiteboard Metcon (Time) With a 22 minute up clock: 7 rounds for time: 14 wall balls 20/14 30 dub’s 3×1 singles After completing the metcon score time, then use remaining time to lift your heaviest bar complex of: 1 squat clean 1 hang squat clean…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For Reps: 5 minute amrap 10 over the bar burpees 10 power clean and jerks 95/65 RXP 135/95 rest 3 minutes 5 minute amrap 10 over the bar burpees 10 power clean and jerks 95/65 RXP 135/95 rest 3 minutes 3 minute amrap…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run 24 back squats 115/75 RXP 165/105 12 toes to bar 30 minute time cap