CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
TABATA, 8 intervals of 20/10 work/rest ratio:
perform all 8 sets of BS, then all sets of KB swings, 1 minute rest between movements.
Score is total reps.
back squats 95/65
kb swings 53/35
Metcon (Weight)
In under 20 minutes: 4 sets from the racks
10 back squats
build to heaviest set of 10