CrossFit Black Ridge – CrossFit
coaches spend 10 minutes on group mobility
Metcon (AMRAP – Reps)
emotm for 7 minutes ( on 25lb plate)
1st minute-10 burpees
2-12 burpees
3-14 burpees
4-16 burpees
5-14 burpees
6-12 burpees
7-10 burpees
(88) total
to RX you must stay on pace
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
14 OH plate lunges 45/25
7 HSPU (flat surface)
7 ring muscle-ups (RX plus option)
200 meter run