BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

200m Run or 1:00 Movement

20 Hollow Rocks

5 BB Snatch Grip Deadlift or 10 DB Deadlifts

5 BB Hang Muscle Snatch or 5/5 SA DB Snatch

5 BB Behind the Neck Push Press or 5 DB Push Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run or 2:00 movement (1:00 Jumping Jacks + 1:00 Mtn Climbers)

50 Sit-ups

25 BB Power Snatch (75/55) or 30 Alt SA DB Power Snatches (50/35 or available weight)

(Score is Time)

Finisher

Metcon (No Measure)

4 SETS

7 Straight Arm Raises (2.5-5lb plates in each hand)

7 Lateral Straight Arm Raises

:45 Push Up Plank Hold

-Rest as Needed b/t Sets-

(No Measure)