CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
‘Old School Gym Class” Warm-up…
3 ROUNDS
10 High Knees (each)
10 Sit-ups
10 Mountain Climbers (each)
10 Arm Crosses
10 Tuck-Jumps
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – Run 200m
MIN 2 – Max MB or Plate G2OH
Workout
Extended Warm-up
Metcon (7 Rounds for weight)
7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
-Rest as Needed b/t Sets-
*Sets must be performed unbroken.