CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
MIN 3 — Rest
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
*Max of 35 reps per round.
Finisher
Warm-up (No Measure)
Finisher
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-