CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
Ascending Ladder for 6 Minutes:
3 dead lifts 225/155
3 hspu (ab mat)
6 dead lifts
6 hspu
9 dead lifts
9 hspu…
and so on
rest minutes 6-10
Metcon (AMRAP – Reps)
Ascending Ladder for 6 Minutes:
3 C&J 135/95
3 TTB
6 C&J
6 TTB
9 C&J
9 TTB…
and so on
rest minutes 16-20
Metcon (Time)
For time: start at the 20 minute mark
30 dead lifts
25 toes to bar
20 hspu
15 C&J
135/95
10 minute time cap