CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3-4 Rounds, Increasing Effort Each Round
100m Run
10 Alt. Box Step Ups > Box Jumps (at halfway point)
10 Wide Grip Behind Neck Push Press w/Barbell
5 Jumping Air Squats
Workout
Metcon (Time)
FOR TIME
40 Wall Balls (20/14)
40 Kipping Pull-ups
40 Push-ups
40 Power Snatch (95/65)|(65/45)
40 Box Jumps (24/20)
Every Minute, Including at 3,2,1…go, Perform 3 Up-Downs
*20 minute cap
Finisher
Metcon (No Measure)
3 ROUNDS FOR QUALITY
1:00 Wall Sit
1:00 Glute Bridge
*No Rest Between Minutes
(No Measure)