Daily Archives: November 3, 2019

Sunday

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Plate Deadlift → Plate Hang to Overhead 5/5 Split Squats → 10 Reverse Lunges 10 Plate Sit Ups (keep plate in front of chest) Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 6-12-18-24… Plate Ground to Overhead Overhead Plate…

Sunday

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad Jumps Strength Metcon (Weight) ON A 13:00 RUNNING CLOCK… Build to a “Heavy” Set of the Following Complex:…