CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
Min 1 – :45 Bike (Start EZ, increasing pace each round)
Min 2 – 10-15 Air Squats + 10-15 V-Ups
Workout
Metcon (Time)
For Time:
60/45 Cal Bike
50 Single DB Thruster (50/35)|(35/25)
30 Toes to Bar
800M Farmer Carry 2×35/2×26 (DB or KB)
*Anyone RX’ing the wod start from the bike
Finisher
Metcon (No Measure)
3 SETS
10 DB Pull-Overs
10 Single DB Skull Crushers
(No Measure)