BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Wall Ball Front Squats*

MIN 2 – :45 Bike**

*2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball

**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 18 MINUTES…

30 Wall Balls (20/14)|(14/10)

15/12 Cal Bike or Row

MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

(Score is Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:30 Wall-Sit

:30 Perfect Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)