CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS
:15 Jumping Jacks
:15 Lunges
:15 Up-Downs
:15 Glute Bridge Hold
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Strength
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12 Back Rack Lunges (115/75)|(75/55)
9 Thrusters (Front or Back)
6 Burpees Over Bar
(Score is Time)