CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
4 ROUNDS (4:00 in total)
:15 WORK AT EACH MOVEMENT
Jumping Jacks
Groiners (or mountain climbers)
Up-Downs
Med. Ball Deadlifts
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 250/200m Row
MIN 2 – 15 Med. Ball Squat Cleans
MIN 3 – 10 V-Ups