CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/10 Single Arm DB Strict Press
10 Alt. Step-Overs (w/o weight)
100m Jog
Workout
Metcon (Time)
FOR TIME*
21-15-12-9-6
Dumbbell Strict Press
10-10-10-10-10
DB Box Step-Overs
*After every full round, 100m Sprint.
-12:00 Hard Cap-
Optional Finisher
Warm-up (No Measure)
2-3 SETS
16 Seesaw DB Bent Over Rows
16 Plank Alt. DB Slides
16 Alt. Bicep Curls