CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS INCREASING EFFORT EA. ROUND
200m Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest
**10 MIN CAP**
Workout
Metcon (No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch