BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Groiners

10 Alt. Samson Lunges

5 Push-Up to Pike

Into …

3 ROUNDS

5 Double Push Up Burpees

1:00 CARDIO

Strength

Metcon (Weight)

12:00 EMOM

Odd: 5 bench press increasing weight

Even: 10 Ys, 10 Ts, 10 arrows with light plates or DBs

Workout

Metcon (Time)

4 SETS*

35/25 Cal Bike or Rower

12 Burpees

-Rest 3:00 b/t Sets-

*3:00 Cap Each Set

(Score is Slowest Time)