CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MIN
30 Single Unders (switch to double-unders/practice at the 2:30 mark)
10 Single KB Sumo Deadlifts
5/5 Single Arm Russian KB Swing
10 Air Squats (Switching foot position each rep)*
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 15 DBL KB Sumo Deadlift
MIN 2 – :45 Max Double-Unders
MIN 3 – 15 DBL KB Russian KBS
MIN 4 – :45 Max Jumping Air Squats