Friday

CrossFit Black Ridge – NC30

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Arms → Arms + Hips → Full Strokes)

7 DB Deadlift → 5 DB Burpees → 5 DBL DB Snatch

Workout

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 5 DB Devil’s Press

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5-10 Rower Pike Ups

10-15 Glute Bridge Ups + :45 Glute Bridge Hold