CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Up-Downs
5/5 Single Arm Ring Rows
5 Med. Ball Front Squats
5 Med. Ball Push Press to a target
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES
3 Burpees
6 Ring Rows or 6 DB Bent Over Row
9 Wall Balls
-Rest 2:00 b/t Sets-