Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Row or Run

10 Banded Strict Press

10 Push-Ups to Pike

2 Wall Walk

25’ Bear Crawl

Strength

Push Jerk (5-5-5-5-5-5)

EVERY 1:30 x 6 SETS

5 DB Push Jerks

:30 Plank Hold

(Score is Weight)

Workout

“EVEREST” (Time)

FOR TIME

3-6-9-12-15-12-9-6-3

Push Jerk (115/75)|(75/55)

Cal Row

(Score is Time)
100m run for 3 cals

200m for 6

300m for 9

400m for 12

500m for 15