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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20-Minute Partner AMRAP: 100 dumbbell snatches 50/35 80- calorie row 60- burpees 40-Chest-to-Bar Pullups Rx+ Muscle Ups in place of C2B
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: Partner wod 150 wall balls 20/14 Then: 30 clean and jerks Then: 21-15-9 Power clean Ring dips 135/95 Share reps as needed with one partner working at a time. Share one bar if possible.
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 15 rounds for time: 1 rope climb 2 squat cleans 135/95 RXP 185/125 3 hand stand pushups 30 minute time cap HSPU ab mat if kipping, level surface if strict
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) E90S for 5 rounds 20 double unders max pushups until the minute mark 1×1 singles Metcon (Time) 3 Rounds For Time: 40 air squats 60 Double-unders 20 Pull-ups 3×1 singles
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E4M for 5 rounds 5 back squats from the rack 12 calorie row start first set at approx 50% of 1RM and build to a heavy 1×5 Metcon (Time) 3 rounds for time: 200 meter run 12 back squats 135/95 from floor
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CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for reps: 40 seconds work- 20 seconds rest -wall balls 20/14 -push press 95/65 Metcon (Time) 5 rounds for time: 1 minutes elbow plank 10 hang squat cleans 95/65 RXP 135/95 30 second hand stand hold
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: Run 400 Meters 20 pushups 5 sets of complex: 3 toes to bar, 2 pullups 25 minute time’s Complex sets must be unbroken for rx
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 5 minute amrap 21-15-9 dead lifts 225/155 handstand push-ups (ab mat) rest 5 minutes 5 minute amrap 50-40-30-20-10 double unders sit-ups rest 5 minutes 5 minute amrap burpees
170420
CrossFit Black Ridge – CrossFit Thankful Thursday! Show some gratitude for the body you were given and make today a priority to utilize it. View Public Whiteboard Metcon (Weight) emom for 12 minutes 1 squat snatch build to heaviest single *share a bar if needed Metcon (AMRAP – Rounds and Reps) 10 minute amrap 1…
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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time 400 meter run 10 clean and jerk 10 pull-ups 22 minute time cap RX 95/65 RXP 125/85 & C2B