CrossFit Black Ridge – CrossFit
Metcon (Time)
For Time:
800 meter run
then:
3 rounds of:
20 kb swings 53/44
15 goblet squats 53/44
10 hand stand pushups (ab mat)
then:
800 meter run
40 minute time cap
RX plus
*mile runs
*5 ring or bar muscle ups each round after hspu