CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row*
*Increase pace every :30
Into…
AMRAP x 6 MINUTES
10 Alt Groiners
10 Alt Lunges w/ Torso Twist
10 Tempo Air Squats (3221)
10 Empty Barbell Kang Squats
Strength
Back Squat (2RM)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat
(Score is Weight)
Workout
Metcon (Calories)
ON A 12:00 RUNNING CLOCK…
800m Run
90 Sit-Ups
30 Back Squats (135/95) From Floor
Max Calories on Rower with remaning time
-Go in 3 minute waves from the start to free up rower