BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3:00 Row/Ski/Bike (Increasing Effort top of each minute)

Into…

AMRAP x 5 MINUTES

10 Air Squats

5 Tuck Jumps

10 Empty Barbell Strict Press

5 Burpee Broad Jumps

Workout

Metcon (Time)

FOR TIME

400m Run

30 Box Jumps (24/20)

40 Thrusters (75/55)|(65/45)

30 Box Jumps

400m Run

50 Lateral Burpee Over Bar

400m Run

30 Box Jumps

40 Thrusters

30 Box Jumps

400m Run

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Tuck-Ups

:45 Max Plate Russian Twists (35/25)

-Rest At Least 1:00 b/t Sets-

(No Measure)