BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 SETS

10 Push-Ups

10 Kip Swings

10 Single DB Front Squats

10 Single DB Ground to Overhead

Workout

“Thanksgiving Meal Time” (2 Rounds for reps)

Thanksgiving Meal Time

1st Serving –> 20:00 to Complete**

200m Run

4 Devils Presses 50/35

6 Pull Ups

8 DB Squat Clean 50/35

10 HSPU or Hand Release Push Ups

12 Cal Cardio

14 V-Ups

@ 20:00 Mark

2nd Serving –> 20:00 to Complete**

14 V-Ups

12 Cal Cardio

10 HSPU or Hand Release Push Ups

8 DB Squat Clean 50/35

6 Pull Ups

4 Devils Presses 50/35

1st Serving –> 20:00 to Complete**

200m Run

** Performed like 12 days of Christmas workout

Example:

200m Run

4 Devils Press

200m Run

6 Pull UPs

4 Devils Press

200m Run

8 DB squat Cleans

6 Pull Ups

4 Devils Press

200m Run

CONTINUE…