CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
1 ROUND
25 ft High Knees
25 ft Butt Kickers
20 Alt. Lunges
:30 Bike
Workout
Metcon (3 Rounds for time)
3 SETS FOR TIME
400/350m Row
400m Run
30/25 Cal. Bike
-Rest 1:00 b/t Sets-
-20:00 Hard Cap-