CrossFit Black Ridge – CrossFit
Specialty class at 630pm with coach Matt, “kipping and muscle up progression”
Metcon (AMRAP – Reps)
With a up clock
3 minute amrap
20 air squats
40 double unders
then rest 3 minutes
*no singles.. work on doubles
Metcon (Time)
Starting at the 6 minute mark
5 rounds for time:
20 jumping air squats
40 double unders
12 sumo dead lift high pulls 95/65
*18 minute time cap
*1×1 singles