BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES

10 Scap Push Ups

20 Shoulder Taps

10 Samson Lunges

10 Elbow Punches w/ Barbell

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :50 Up-Down Over Bar

MIN 2 – :50 Front Rack Lunges (155/105)|(115/75)

MIN 3 – :50 Barbell Front Rack Hold

MIN 4 – Rest

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

30 Deadbugs

30 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)