BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 — :50 Row (increasing pace each interval) or Jog

MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)

Strength

Front Squat (5×3)

5×3

Tempo Front Squat (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets:

10/10 Bulgarian Split Squats with optional weight

*:45 Glute bridge hold after each set

Workout

Metcon (AMRAP – Reps)

4 SETS

1:00 – Max DB Front Squat (50/35)|(35/20)

1:00 – Max DB Devil’s Press

1:00 – Max Cal Row or other cardio

-Rest 1:00 b/t Sets-

(Score is Reps)