CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
TABATA (:20 ON/ :10 OFF)
Movement 1 – Jumping Jacks → Up-Downs
Movement 2 – Single Arm Ring Rows (Right) → Single Arm Ring Rows (Left)
Movement 3 – Air Squats → DBL DB Sumo Deadlifts
Movement 4 – DBL DB Deadlift + Shrug → DBL DB Snatch
Workout
Metcon (4 Rounds for reps)
4 ROUNDS FOR MAX REPS
:45 Max Burpees
-Rest :45-
:45 Max Double DB Snatch
-Rest :45-
:45 Max Ring Rows
-Rest :45-