CrossFit Black Ridge – CrossFit
No afternoon classes Presidents day!
Come catch the WOD at 5am,6am or 9:30am
Metcon (AMRAP – Reps)
For total reps:
5 minute amrap
15 over head alternating forward lunges 25/15 plate
30 double unders
rest 5 minutes
12 minute amrap
45 double unders
10 burpees with plate 25/15 plate
30 second- 90 degree wall sit with overhead plate hold 25/15 plate
Must burpee with chest to the plate, pickup the plate to full extension overhead to finish the rep. Wall sit doesn’t count toward reps
3×1 singles