CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Jog
25ft High Knees
25ft Butt Kickers
10 Tuck-Ups → 5 V-Ups
5 Med. Ball Deadlifts + 5 Med. Ball Squats → 5 Squat Cleans
10 Up-Downs → 5 Burpees
Workout
Metcon (4 Rounds for time)
EVERY 4:00 FOR 4 SETS
200m Run
10 V-Ups
10 Med Ball Hang Squat Cleans
10 Burpees