BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run Easy

10 Scap Push-Ups

5 Inch Worms + Push-Up

10 Bootstrappers

Into…

AMRAP x 5 MINUTES

100m Run Moderate pace

10 Up-Downs

10 Groiners

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
MIN 1 NO ROWER OPTION : 15 Jumping Air Squats

Finisher

Metcon (No Measure)

FOR QUALITY

3 Rds:

5 Perfect Push Ups Tempo @3131

15 V Ups

:30 Plank Hold

(No Measure)