CrossFit Black Ridge – CrossFit
No early morning class! Come support us at our Throwdown/Fundraiser. Get a partner and be there at 4:30 to sign up. Heats start at 5pm. Dinner, bake sale, kids workout, raffles, silent auction! Something for everyone! Bring the family and hang out after to watch the Mayweather vs McGregor fight!!
Metcon (AMRAP – Reps)
Partner wod
14 minute amrap
100 wall balls 20/14
80 hang power cleans
60 calorie row
40 front rack forward alternating lunges
20 thrusters
then:
max effort bar facing burpees with remaining time
RX 115/75 Scaled 75/55
*Row is 15 calorie splits while partner holds static dead lift.
*Partition rest of movements as needed.