CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 minute elbow plank -every break is a 10 sit-ups penalty. *10 minute time cap *No holding plank while resting one elbow Metcon (Time) 3 rounds for time: 15 dead lifts 205/135 400 meter run *14 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps: 3 minute amrap 10 box jumps 24/20 10 pull-ups 10 hang power snatches 95/65 rest 3 minutes *pick up where you leave off to start the second round
CrossFit Black Ridge – CrossFit Kick off challenge meeting at 6:30pm. Come and listen if you’re still undecided. Regular class schedule Wednesday View Public Whiteboard Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 20-18-16-14-12-10-8-6-4-2 burpees front rack alternating forward lunges 45/35 *12 minute time cap