CrossFit Black Ridge – CrossFit
coaches spend 12-15 minutes on mobility
Metcon (Time)
sprint wod
For Time:
30 goblet squats 53/35
30 over the kb burpees
5 minute time cap
standard is feet together when jumping over the kb.
Metcon (AMRAP – Reps)
5 minute amrap
6 HSPU (Flat Surface)
15 OH alternating lunges 95/65
rest 3 minutes
5 minute amrap
6 Dead Lifs 225/145
15 box jumps 24/20
score is total reps