BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EACH ROUND

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

8/8 DB Hang Power Clean

:20 Rest

**10 MIN CAP**

Extended Warm-up

Power Clean (8×2)

EMOM x 8 MINUTES

2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

Workout

Metcon (Time)

FOR TIME

22-16-10

Up-Down

Power Clean (135/95)|(95/65)

-8:00 Time Cap-

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk, Wall Walk or HS Hold Practice & Play