CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Tabatas 20 sec on 10 off for 8 rounds (4 mins per movement) 1 minute rest in between movements Front Rack Lunges Hang Power Snatch Push Press Wallballs TTB Cal Row 75/55 Score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: Dead lift 10k-men / 7k-woman Then: 3 rounds of: 30 sit-ups 100 double unders Then: Dead lift 10k-men / 7k- women *23 min time cap *choose your own barbell load *2×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Hspu Pullups rest 4 minutes then 45 thrusters 95/65 *20 minute time cap *RXP deficit 45lb plates hspu & C2B
CrossFit Black Ridge – CrossFit Class times are 7am and 930am only. No kids classes on the 4th of July. View Public Whiteboard Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate,…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E3M for 8 rounds build to your heaviest bar complex of: 3 back squats + 2 overhead squats (from the rack) *share racks *help each other pick up the bars off the floor back to the racks in groups of 3
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In under 12 minutes “partner ab sesh..” 6 rounds: (3 each) 30 second elbow plank 20 second hang knee raised static hold 15/10 plate 10 hollow rocks Metcon (Time) 10 rounds for time: 20 seconds wall sit 5 single arm thrusters 5R/arm 5L/arm 50/35DB…