CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
1 ROUND
20 Single-Unders
10 KB Deadlifts
:20 Hollow hold
20 Fast Singles
7 KB Sumo DL High Pull
20 Hollow Flutter Kicks
20 Slow Singles
Then…
:20 of Double Under attempts
Workout
Metcon (Time)
FOR TIME
50-40-30-20-10
Russian KBS
Sit-Ups
Double Unders
-14:00 Time Cap-