CrossFit Black Ridge – CrossFit
Warm-up
Strength
Warm-up (No Measure)
3 SETS (10:00 Cap)
4 Inchworms w/ Push-Up
6 Burpees
8 Slam Ball Thrusters
10 Shoulder Taps
1:00 Plank
Shoulder Press (1×4 / 1×4 / 1×4+)
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
2-4-6-8-10…etc
Hang Power Snatch (95/65)|(65/45)
*After every set perform 10 Slam Balls (20/10)
(Score is Rounds + Reps)