Saturday

CrossFit Black Ridge – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

50’ Shuttle Jog

6 Box Step-Ups

4 Ring Rows

Workout

Metcon (4 Rounds for time)

EVERY 4:00 FOR 4 SETS

400m Run

12 Russian KBS (Heavy)

9 Ring Rows

6 Box Jumps