CrossFit Black Ridge – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
3 Burpees
7 Sit-ups
10 Alt. Shoulder Taps
Strength
Metcon (Weight)
EMOM X 14 MINUTES
MIN 1 – 5 Tempo Deadlift (30X1)*
MIN 2 – 15 DB Floor Press
*Increase weight each Set.
Record heaviest set of 5 for DL.
Workout
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1*
DB Suitcase Deadlift (35/25)
DB Strict Press
*5 Up-Downs after each full round.
-12:00 Hard Cap-