CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2:00 Bike
:15 Fast
:45 Recovery
2 ROUNDS
8 Alt. Step-Ups
6 Alt. Cossack Squats*
4 Up-Downs (no push-up burpee)
Workout
Metcon (Time)
FOR TIME*
30-20-10-20-30
Cal Bike
KB Goblet Squats
*10 Up-Down Box Jumps After Each Full Set
-20:00 Hard Cap-