CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES (with Light-Moderate weight)
10/10 Single Leg KB (or DB) Deadlift
10/10 Single Arm KB (or DB) Bent Over Row
10 Strict Tuck-Ups
Workout
Metcon (Time)
5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)|(53/35)
3 Rope Climbs*
*Option to Sub 10 Strict Pull-Ups
(Score is Time)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 DB Glute Bridge-Ups
*Every 20 Reps, Perform 10 Chin-ups
(No Measure)