CrossFit Black Ridge – CrossFit
coaches spend 15 minutes on mobility
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Metcon (AMRAP – Reps)
Partner WOD
7 Minute amrap
10 Wall Balls 20/14
20 Meter Bear Crawl (10MRXPlus HSW)
5 Toes To Bar
7 Minute amrap
10 KB Swings 53/44
20 Meter Bear Crawl (10MRXPlus HSW)
5 Toes To Bar
4 minute amrap
max effort box jumps 24/20
(partition as wanted)
Score is total reps. (BC or HSW are not reps).
Rest 1 minute between amrap’s
Partner alternate entire rounds through first two seven minute amrap’s.
Must walk 8 mat’s across 4 foot direction.