CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 4 MIN
10 Air Squats
5/5 Side Plank Rotations*
10 Arm Haulers**
10 Up-Downs
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – :45 Slam Balls
MIN 2 – :45 Side Plank (Right)
MIN 3 – :45 Alt. Step-Ups W/Slam Ball*
MIN 4 – :45 Side Plank (Left)
*Slam Ball can be held any way