Daily Archives: November 12, 2019

Tuesday

CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Warm-up 10 Cal Bike 15 Russian KBS 10 Cal Row 15 American KBS 200 Meter Run 15 American KBS w/ 1 Sec pause at top. *10 min cap Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14 DB Turkish…

Tuesday

CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBS Workout Metcon (Time) 3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-