Tuesday

CrossFit Black Ridge – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Row (increase pace each round)

10 Up-Downs → 10 Burpees

5 KB Deadlifts + 5 Russian KBS → 10 American KBS

Workout

Metcon (Time)

3 SETS

300/250m Row

15 Burpees

25 Kettlebell Swings

-2:00 Rest b/t Sets-

-16:00 Hard Cap-