CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
2-3 ROUNDS
1:00 Row
10 BB Good Morning
20 Shoulder Taps
5 Push-Up to Pike
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME:
30/20 Cal Row
15 Deadlifts (225/155)|(155/105)
12 Handstand Push-Ups
30/20 Cal Bike
15 Deadlifts
12 Handstand Push-Ups
400 Meter Run
15 Deadlifts
12 Handstand Push-Ups