CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups
Into…
3 ROUNDS
10/8 Cal Row (Mod)
10 KBS
10 Push-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row or Bike
-Rest 1:30-
AMRAP x 4 MINUTES
16 Russian KBS (70/53)|(53/35)
16/12 Cal Row or Bike
-Rest 1:00-
AMRAP x 3 MINUTES
12 Russian KBS (70/53)|(53/35)
12/10 Cal Row or Bike
-Rest :30-
AMRAP x 2 MINUTES
8 Russian KBS (70/53)|(53/35)
8/6 Cal Row or Bike
(Score is Rounds + Reps)
Strength
Bench Press (5×5)
POST WORKOUT
5×5
Bench Press*
*Weight stays moderate-heavy across all sets.
(Score is Weight)