CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Step-Ups
5 Med Ball Front Squats (Round 1 w/ Pause, Round 2 no pause)
5 Med Ball Push Press to Target (Round 1 w/ Pause in Dip, Round 2 no pause)
5 Med Ball Thrusters → 5 Wall Balls
Workout
(AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES*
5 Box Jumps
7 DB Front Squats
9 Wall Balls
-Rest 2:00 b/t Sets-
*Start from the beginning for each new AMRAP
Score is combined rounds and reps from all 4 AMRAPS.