BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 Scap Push-Ups

10 Alt Groiners

Into…

AMRAP x 5 MINUTES

10 Empty BB Strict Press

10 Box Step Ups

10 Burpees

Strength

Shoulder Press (1×6 / 1×6 / 1×6+)

STRICT PRESS

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…..no more than 6-8.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-12-15-21

Push Press (115/75)|(65/45)

Box Jump-Overs (20)*

*Both feet must come to the top of the box before coming down.

(Score is Time)