CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row
MIN 5 – Barbell Back Rack Box Step Ups
Strength
Deadlift (Build to Heavy 5-Rep Deadlift)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift
(Score is Load)
Workout
Metcon (Time)
3 Rounds for time:
400/300m Row
12 Deadlifts, bodyweight
21 Box Jumps 24/20
Rest 2 minutes
*go in waves off the rower
*BW DL should be considered relatively light and done unbroken.