CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
Into…
3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ→ Mod→ Hard)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 4:00 RUNNING CLOCK…
400m Run
20 Plate Ground to OH (45/25)|(25/15)
Max Overhead Plate Walking Lunges in Remaining Time
-No Additional Rest b/t Sets-
(Score is Total Reps)
Post-Workout Strength
Metcon (Weight)
4 SETS
1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice)
OR…
4 SETS
1:00 Heavy Sled Push (Athlete’s Choice)
-Rest 1:00 b/t Sets-
(Score is Weight)