Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3×5 NG OHS
500m Row (Time)
Max Effort 500m Row
WupWOD
Metcon (Weight)
Skillz and Drillz
E90sec 6 mins
1 German PC
1 SqCl
Do complex without setting the bar down or releasing grip
German PC – 5 sec hold at 3/4 squat, 5 count down, 5 count at bottom of squat, 5 sec return from rack pos to ground
Front Squat (5 x 2)
Every 2 mins 2 reps @ 85% of 1RM
10 mins (5 sets)
EMOTM (10)
10 mins
Even – 30 s AMRAP strict HSPUs
Odd – accumulate 25 s of ring L-sit
record number of HSPUs only
Metcon (No Measure)
Crossfit Black Ridge Monday WOD