BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 SETS

25ft (or :20) Toe Walk

25ft (or :20) High Skips

25ft (or :20) High Knees

25ft (or :20) Butt Kickers

Into…

3 SETS

10 Elbow Punches

10 Air Squats

100m Jog

Skill

Metcon (Weight)

5 SETS FOR QUALITY

3-Position Squat Clean*

*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean

-Keep Weight Light to Moderate-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

7 Hang Squat Cleans (135/95)|(95/65)

200m Run

-Rest 1:00-

AMRAP x 5 MINUTES

5 Hang Squat Cleans (155/105)|(115/75)

200m Run

-Rest 1:00-

AMRAP x 5 MINUTES

Max Hang Squat Cleans (155/105)|(115/75)*

*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.

(Score is Rounds + Reps)