BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS (Alt. movements every :15)

Jumping Jacks

Groiners

Boot Strappers

Plank Push-ups*

-Rest-

Workout

“Josie” (Time)

For time, wearing a 20/14# Vest:

1 Mile Run

then…

3 Rounds:

30 Burpees

4 Power Cleans 155/105

6 Front Squats 155/105

then…

1 Mile Run

Time Cap 45:00

Cool Down

Warm-up (No Measure)

NOT FOR TIME

200m Walk & Flow Stretching

*Nasal breathing only!