CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 — :50 Row (increasing pace each interval)
MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)
MIN 3 — :50 Elbow Plank
Immediately Into…
1:00 of Wrist Stretching / Forearm Opening
Strength
Front Squat (5×3)
5×3
Tempo Front Squat (3111)
*Use the same weight across to match the tempo exactly.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS
1:00 – Max DB Front Squat (50/35)|(35/20)
1:00 – Max DB Devil’s Press
1:00 – Max Cal Row
-Rest 1:00 b/t Sets-
(Score is Reps)