BLK LBL Fitness Club – CrossFit®

Warm-up (No Measure)

EMOM x 8

Min 1: :50 row (increasing pace)

Min 2: 5/5 single KB arnold press remaining time max burpees

EMOM x 8

Min 1: 1 rope climb*

Min 2: 3 KB strict press + 3 KB push press

*choose the most challenging variation. advanced athletes should practice legless.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

10 KB push press (53/35)|(35/26)

2 rope climbs

15/12 cal row
optional finisher

for quality

30 glute bridge ups R

30 glute bridge ups L