CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 5 HSPU (level floor) 10 Dead lifts 225/155 15 Pull-ups Then Rest 5 minutes 5 minute amrap Max kB swings 53/35 *american swings, kB finishes vertical OH, elbows locked out with hip extended. *score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 1 mile run 50 double unders rest 3 minutes 800 meter run 100 double unders rest 3 minutes 400 meter run 150 double unders *2×1 singles *30 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 30 minutes 5-5-5-5-5 Back Squats *5 heavy sets of 5 reps from the racks, score is the average of the 5 combined bar loads.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E2M for 6 rounds 3 touch and go power cleans *score is heaviest set of 3 Metcon (Time) 3 rounds for time: 12 power cleans 155/105 30 wall balls 20/14 *13 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds each partner for time: In teams of 3-4 25/20 calorie row 10 front squats 95/65 10 push press 95/65 10 thrusters 95/65 * everyone starts from the rower and then moves to the barbell, as soon as first team member finishes the row…