BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

10 Scap Pull-Ups

5/5 Moose Antlers

5 Jump Squats

5 BB Front Squat (21X1)

Strength

Thruster (Build to a Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Bar must move continuously for all 3 reps

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Metcon (No Measure)

400m Jog

100 Sit Ups