CrossFit Black Ridge – NC30
Warm-up
Warm-up (No Measure)
TABATA (:20 ON/ :10 OFF)
Movement 1 → Jump Rope (switch up the style, every round) Ex: Single-Unders → Backwards Single-Unders
Movement 2 → Slam Ball Deadlifts → Slam Balls
Movement 3 → Single Arm Ring Rows (:10 Right/ :10 Left) → Ring Rows
Movement 4 → Up-Downs → Burpees
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
40 Double Unders or 80 Single Unders
20 Slam Balls
10 Ring Rows
*Every minute, including 3,2,1…go, perform 5 Up-Downs