171124
CrossFit Black Ridge – CrossFit Friday classes at 7 or 930am am only. Metcon (Weight) With a up clock: Minutes 0-12: Establish a 10 rep shoulder to over head (taking weight from the floor) Metcon (Time) At the 15 minute mark: For Time: 30 power cleans 45 front squats 60 shoulder to overhead 17 minute…