CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time: 400 meter run 2 rope climbs 1 minute rest Cash out included for time: 4 Rounds: 10 ring dips 1 rope climb *30 minute time cap *rest 1 minute going into the cash out.
CrossFit Black Ridge – CrossFit View Public Whiteboard Hang Power Clean (1×3) E2M for 6 rounds: Build to a 3 rep max. Metcon (Time) 2 Rounds For TIme: 30 hang power cleans 95/65 30 wall balls 20/14 15 chest 2 bar pull-ups (or 5 ring muscle ups is a RXP option) 13 minute time cap:
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds each for reps: (10 minutes) 30 seconds on 30 seconds off: even-box jumps 24/20 RXP 30/24 odd-kb swings 53/44 RXP 70/53 Metcon (AMRAP – Reps) Complete as many reps as possible in 10 minutes of: 3 burpee box jump 3 deadlifts…
CrossFit Black Ridge – CrossFit Never miss a Monday View Public Whiteboard Metcon (AMRAP – Reps) Tabata 8 intervals each of 20 seconds on 10 seconds off: -situps -goblet squats 35/26 *alternate movements every interval. *partner ab mat and kb if class size is large Metcon (Weight) 8 minute amrap 30 double unders 1 squat…