CrossFit Black Ridge – CrossFit
Metcon (No Measure)
E30S for 15 minutes working on technique first, load second.
Minute 0-3 squat snatch 75/55
Rest 1 min
Minute 4-7 squat snatch 95/65
Rest 1 min
Minute 8-11 squat snatch 115/75
Rest 1 min
Minute 12 -15 squat snatch 135/95
Metcon (AMRAP – Reps)
6 minute amrap
Ascending ladder
1 ttb 1 hspu (ab mat)
2 ttb 2 hspu
3 ttb 3 hspu ect….