CrossFit Black Ridge – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
6 Med Ball Goblet Squats
6 KB Sumo Deadlift
6 Medball Strict Press Press
-:30 Rest-
3 ROUNDS
10 Alt. Lunges
6 KB High Pulls
6 Wall Ball Shots
Strength
Metcon (Weight)
EMOM X 14 MINUTES
MIN 1 – 8 Hang Power Cleans (Light-Moderate)
MIN 2 – 12 Alt. Front Rack Lunges
Record weight for heaviest set of 8 Power Clean.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 11 MINUTES
10 Wall Balls (20/14)
12 KB Sumo DL High Pull (53/35)
50′ SA KB Front Rack Lunge*
*25′ on L Arm then 25′ on R Arm.