CrossFit Black Ridge – CrossFit
Please come early to warm-up.
There will be no formal group warm-up or foundational practice due to the length of the WOD.
We will meet at the whiteboard at 7:35 for an explanation on the WOD and to answer any questions. Individual preparation from 7:40 to 7:50.
The WOD will start at 7:50 and has a 40 min time CAP.
Metcon (Time)
5 rounds for time:
12 sumo deadlift high pulls
12 cleans
12 front squats
12 shoulder to overhead
12 thrusters
400 m run
To Rx
men’s weight
rd1-75, rd2-95, rd3-115, rd4-135, rd5-155
women’s weight
rd1-55, rd2-65, rd3-75, rd4-95, rd5-105
40 min CAP