CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row (EZ-Mod)
10 Plate G2OH
10 Elbow Punches
10 Good Mornings
Into…
2 ROUNDS
:40 Row (Mod-Hard)
8 Plate G2OH
5 Hang Muscle Clean
Following the warm-up go into your teaching of the Power Clean.
Workout
Metcon (Time)
FOR TIME
1000/800m Row
60 G2OH 25# plate
30 Power Cleans (155/105)|(115/75)
60 G2OH 25# plate
1000/800m Row
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR QUALITY
500m Row*
*Nasal Breathing Only
(No Measure)