CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOTM 7 minutes 10 Deadlifts 115/75 in remaining time Air Squat Score:Air Squats Rest 2 minutes EMOTM 7 minutes 5 Burpees in remaining time Hang Power Clean 115/75 Score:Hang Power Clean Rest 2 minutes EMOTM 7 minutes 7 STOH 115/75 in remaining time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 WallBalls Double Unders Situps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 800 m Run 6 rounds 20 Goblet Squats (53/35) 15 Pushups 10 Box Jumps (30/24) 800 m Run *Steps-ups ARE Rx
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP: 10 Deadlifts (185/125) 10 Over-the-bar Burpees 10 Toes-to-Bar Rest 5 Minutes 8 Minute AMRAP 8 Deadlifts (225/155) 8 Burpees 8 Knees-to-elbows Score is total number of REPs throughout both AMRAPS.
CrossFit Black Ridge – CrossFit View Public Whiteboard Bear Complex (20 Minutes to work through 4 sets) Power Clean Front Squat Push Press Back Squat Second Push PressThe Bear Complex is a five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of ALL five lifts counts…
CrossFit Black Ridge – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Rest IS included into time (12 mins) 40 Minute Time Cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 500 meter Row 40 Air Squats 30 Abmat Situps 20 Pushups 10 Pullups 5 minutes rest Score is the slowest round (Write the times of the other 3 rounds in the comments.)
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 5 minutes 7 thrusters 95/65 rest 1 minute emotm for 5 minutes 10 toes to bar rest 1 minute emotm for 5 minutes calorie row 10/8 rest 1 minute emotm for 5 minutes 20 ab mat situps score is total rounds…
CrossFit Black Ridge – CrossFit coaches spend 10/15 minutes on mobility View Public Whiteboard Push-up 5 Minute AMRAP (AMRAP – Reps) 5 Minute AMRAP Push-ups Metcon (Time) For time: 600 meter row then 2 rounds of: 25 pull-ups 25 front squats 95/65
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 200 meter run 10 wall balls 20/14 10 kb swings 53/35 2 ring muscle ups (RX Plus) 35 minute time cap