Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
10 Turkish Get-ups
Metcon (Time)
WupWOD
For Time
40 Squats
20 Burpees
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
1 SqCl + 3 sec hold at bottom of squat
1 Split Jerk + 3 sec hold in catch
Increase Weight throughout
Front Squat (5-5-5-5)
2 sec puase at the bottom of each squat
Record heaviest set
EMOTM (10)
10 mins
Even – 40 sec Handstand walk for distance
Odd – 30 sec AMRAP TTB
Metcon (No Measure)
Crossfit Black Ridge Wed WOD