CrossFit Black Ridge – CrossFit
Never miss a Monday!
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
6/4 Cal Bike/Row
8 Plate Ground to Overhead With :02 Pause At The Top
8 V-ups
-THEN-
3 ROUNDS
25″ Waiter Walk (Each Arm)
15 PVC Pass Throughs
Strength
Push Jerk (3-3-3-3-3)
Push Jerk*
*Start moderate and build to heavy, but doable, set of 3.
Workout
Metcon (Time)
FOR TIME:
10 cal bike
15 push jerk (135/95)
10 cal row
12 push jerk (135/95)
10 cal bike
9 push jerk (135/95)
10 cal row
6 push jerk (155/105)
10 cal bike
9 push jerk (155/105)
10 cal row
12 push jerk (155/105)
16 MINUTE TIME CAP
Push Jerk (135/95)(95/65)
Push Jerk (155/105)|(115/75)
**There may be some congestion on the bike and rower but just wait for next available and enjoy a little extra rest.
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal
*Focus on calm, nasal breathing.