BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

3 Rds:

5 walk out push ups

10 press ups

15 Jump Squats

:30 Hollow rock hold

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – :50 Max Cal Bike or Run

MIN 2 – :50 Max Hand Release Push-Ups

MIN 3 – :50 Max Alt. DB Snatch (50/35)

MIN 4 – :25 DB Strict Press L / :25 DB Strict Press R

MIN 5 – Walking Rest

(No Measure)

Finisher

Metcon (No Measure)

5 Sets

10 Slow Hollow Rock

10 V Ups

-:30 rest-

(No Measure)