Daily Archives: September 23, 2019

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CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings (barbell in flaghold) 7/7 Alt. Groiners 14 Barbell Hops Strength Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. Workout Metcon (Time)…

Monday

UncategorizedBy September 23, 2019

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 5/5 Single Arm DB Strict Press 12/10 Cal. Bike 5/5 Single Arm Ring Row Workout Metcon (Time) FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-