CrossFit Black Ridge – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
8/6 Cal Row
6/6 SA KB Deadlifts → 6/6 SA RKBS → 6/6 KB Strict Press
12 Tuck-ups → 12 Alt. V-ups → 12 Knees to Chest
Strength
KB Clean & Press (1×5)
7 MINUTES TO BUILD TO…
Heavy Set of 5 DBL KB Clean to Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
8 Toes to Bar
5/5 SA KB Clean to Press (35/26)
12/10 Cal Row