CrossFit Black Ridge – CrossFit
Metcon (No Measure)
emotm for 5 minutes
1 power clean
1 push press
1 over head squat
Build to a heavier weight then the Metcon. Work on technique here.
Metcon (AMRAP – Rounds)
“Over Head Chief”
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Over Head Squats
Rest 1-minute.
Repeat for a total of 5 cycles
95/65