BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

50’ Filly Lunge w/ DB (Switch at 25’)

50’ Shuttle Run

50’ Bear Crawl

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – HS Walk or HS Hold Practice

MIN 2 – 100m Run @ 50% EFFORT

Metcon

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

5 HSPU

10 Slam Ball (30/20)|(20/10)

100m Sprint

-Rest 1:00 b/t each AMRAP-