CrossFit Black Ridge – Saturday FREE CrossFit
No Saturday morning classes. Throwdown starts at 5PM
We have added a youth division for anyone who would like to participate.
Metcon (AMRAP – Reps)
15 Minute AMRAP Advanced Division Partner WOD
Cash in 6 rounds of:
4 Cleans 205/135
6 HSPU
Partners alternating entire rounds.
Then with remaining time complete:
30 Dead Lifts 205/135
30 Wall balls 20/14
30 Calorie Row (15/15 split)
Metcon (AMRAP – Reps)
13 Minute AMRAP Open Division
Partner WOD
Cash in 6 rounds of:
4 Cleans 95/65
6 Push Press 95/65
Partners alternating entire rounds.
Then with remaining time complete:
30 Dead Lifts 95/65
30 Wall balls 20/14
30 Calorie Row (15/15 split)
Score is total reps of the triplet. Only one partner working at a time. Partition reps as needed. Teams of two with any sex option.