CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
200m Jog
Immediately into …
8 ROUNDS, :20 ON / :10 OFF
Movement 1 & 5 – Air Squats
Movement 2 & 6 – High Knees (in place)
Movement 3 & 7 – Alt. Step-Ups
Movement 4 & 8 – Butt kickers (in place)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
50 Air Squats
400m Run
20 Box Jumps
-18:00 Hard Cap-