CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Bike
10 PVC Pass Through
10ft Duck Walk*
5 Superman / 5 Hollow Rock
5 Broad Jumps
*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.
Strength
Snatch (1×1)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Snatch*
*Power or Squat, Athlete Choice
Workout
Metcon (AMRAP – Reps)
ON 7:00 RUNNING CLOCK…
Athlete choose one:
-50/40 Cal Bike
-800 meter run
-1000 meter row
Max Power Snatch (135/95)|(95/65)