Daily Archives: September 19, 2019

Thursday

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest **10 MIN CAP** Workout Metcon (No Measure) E2MOM x 20 MINUTES MIN 1 & 2…

Thursday

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box Jumps Workout Metcon (Time) 2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-