CrossFit Black Ridge – CrossFit
Metcon (Time)
Sprint Wod
15 Over Head Squats
30 burpees 25lb plate
15 Over Head Squats
75/55
6 minute time cap
Overhead Squat (1-1-1-1-1)
In 20 minutes build to a 1RM
Sprint Wod
15 Over Head Squats
30 burpees 25lb plate
15 Over Head Squats
75/55
6 minute time cap
In 20 minutes build to a 1RM