BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 AMRAP (Easy pace) 200m Run 10 Scapula Pull-ups 10 Alt. Groiner 10 PVC Shoulder Pass Through 10 Ring Row Workout “Sir Charles” (Time) Hero WOD: “Sir Charles” For Time 1000 meter Weighted Run Directly into, 5 Rounds of: 10 Chest-to-Bar Pull-ups 30 Air Squats...Read More