CrossFit Black Ridge – CrossFit
7:30am class, be early
Come 15 minutes early, don’t be late! and start personal mobility and warm up. With the WOD being a 45 min amrap the amrap will start at 7:45
Metcon (AMRAP – Reps)
Partner wod, share reps as needed
45 minute amrap
70 sumo dead lift 195/125
50 squat cleans 165/105
30 front squats 135/95
Then:
200 wall balls 20/14
Then:
20 rounds (alternating entire rounds)
9 dead lifts 135/95
6 hang power cleans
3 push jerks
Then:
100 bar facing burpees