CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
250m Row @40-minute pace (or ~20 strokes per minute)
5 Inch-Worms w/Push-Up
250m Row @20-minute pace (or ~25 strokes per minute)
5 Tall Plank to Down Dog
250m Row @Workout Pace
5 Up-Downs Over the Erg
Workout
Metcon (7 Rounds for time)
7 SETS
250m Row
7 Burpees Over Erg
-Rest 1:00 b/t Sets-
-20:00 Hard Cap-