CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
4 Inch Worms
6 Bootstrappers
8 Groiners
Into…
AMRAP x 4 MINUTES
5 Med Ball Power Clean
5 Med Ball Lunges
5 Med Ball OH Press
20 Shoulder Taps
Strength
Back Squat (1×6 / 1×4 / 1×2)
BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
“TABATA”
8 SETS EACH (:20 on /:10 off)
TABATA 1 – Max WB Front Squats (20/14)|(14/10)
TABATA 2 – Max Push-Ups
TABATA 3 – Max Wall Balls
-Rest 1 MInute b/t Each Tabata-
(Score is Reps)