CrossFit Black Ridge – NC30
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 12 DBL Russian Kettlebell Swings
MIN 2 – Max Wall Sit
MIN 3 – 12 KB Push Press
MIN 4 – Max DBL KB Front Rack Hold
Optional Finisher
Warm-up (No Measure)
3 SETS
Max Banded Lat Pull Downs
Max Banded Tricep Extensions
-Rest as Needed b/t Sets-