CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
3 Burpees
5 Front Rack Lunges (w/ Plate)
7 Plate Ground to Overhead
:20 Plate Overhead Hold
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20/15 Cal. Bike
10 Up-Downs
1:00 DBL KB Cross Body Hold*
-15:00 Hard Cap-
*One KB in the front rack & other KB overhead; switch arms at the :30 mark.
Optional Finisher
Warm-up (No Measure)
2-3 SETS
50 Russian Twists
1:00 Plank Hold
-Rest :30 b/t Sets-