CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
1 ROUND (7 min cap)
:45 Bike (legs only)
10 Up-Downs w/step forward
:45 Bike (arms only)
10 Burpees w/step forward
:45 Bike (arms & legs)
10 Burpees
Workout
Metcon (Time)
7 ROUNDS FOR TIME
12/10 Cal Bike
10 Burpees
-16:00 Hard Cap-