CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
10 Alt. DB Rows in Plank*
5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press
5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift
* In the top of a push-up, alternate row (right) + row (left)
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 5 Up-Downs + 10 Alt. DB Renegade Rows
MIN 2 – 5 Up-Downs + 12 DB Push-ups
MIN 3 – 5 Up-Downs + 14 DB Suitcase Deadlifts