CrossFit Black Ridge – CrossFit
Metcon (Time)
3 rounds for time:
30 seconds hanging knee raise*
30 situps
30 mountain climbers
8 minute time cap
*hip crease above the knee, accumulate 30 total seconds.
Metcon (Time)
E6M for 3 rounds
60 air squats
15 power cleans
10 jerks
RX 115/85
RXP 155/105
score is single slowest round, If you cannot complete in under 6 minutes then modify as needed.