Tuesday

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CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES…

Monday

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CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m Run Extended Warm-up Warm-up (No Measure) **OPTIONAL** EMOM x 6 MINUTES MIN 1 – 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)* MIN…