BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Moose Antlers/Arm

Into…

2 ROUNDS

5 Clean Grip Deadlift

5 Hang Muscle Cleans

10 Alt Elbow Punches

5 Front Squats

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets:

5 SA DB Squat Clean Thruster R

5 SA DB Squat Clean Thruster L

:30 Hollow Rock Hold

Strength

Metcon (Weight)

5 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

+

3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Hang Squat Cleans (135/95)|(95/65) *

35 Sit-Ups

* Virtual = 15 DB Hand Squat Cleans

(Score is Time)