BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

15 Plate G2OH (25/15)

7 Plate Thrusters

-into-

2 Rounds

30 Mountain Climbers

10 Push-ups or Knee Push-ups

2 Wall Walk

Skill

Metcon (No Measure)

SKILL PRACTICE

EMOM x 10 MINUTES

MIN 1 – :40 Practice Goat 1

MIN 2 – :40 Practice Goat 2

*Goat 1 Options:

Muscle-Up

Strict TTB

Pistol

*Goat 2 Options:

HSPU

H.S. Hold

H.S. Walk

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 Slam Balls (30/20)

MIN 2 – 20 Slam Ball Lunges

MIN 3 – 3 Wall Walks