BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 5 MINUTES (w/ empty barbell or PVC or light DBs)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

On 3:00 x 5 Rounds

10 DB Push Press

:30 OH Hold

:30 Hollow Rock Hold

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75)**

Push Jerk**

*Complete a 200m Run after each full set.

VIRTUAL = Double DBs

(Score is Time)