CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
1 ROUND
100m Jog
5/5 Single Arm DB Front Squats
5 Tall Planks to Down Dog
5/5 Single Arm DB Push Press
5/5 Moose Antlers
5/5 Single Arm DB Thrusters
100m Jog
Workout
Metcon (6 Rounds for reps)
EVERY 3:00 FOR 6 SETS
300m Run
Then Max Reps of…
Sets 1 & 4 – Max DB Front Squats
Sets 2 & 5 – Max DB Push Press
Sets 3 & 6 – Max DB Thrusters