BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 Cap)

10 Cal Bike

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Strength

Metcon (Weight)

E2MOM x 12 MINUTES

5 SA DB Deadlifts R

5 SA DB Snatch R

5 SA Push Press R

5 SA Front Squats R

5 SA DB Deadlifts L

5 SA DB Snatch L

5 SA Push Press L

5 SA Front Squats L

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (115/75)| (75/55) OR PVC Pipe for Skill acquisition

MIN 2 – 20 Alt DB Snatches (35/25)

MIN 3 – 200m Jog or :25 out and back

(No Measure)