BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Up-Downs

8 KB Deadlift

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Burpees

6 Russian KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Skill

Metcon (No Measure)

FOR QUALITY *

2-3 SETS

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

*IF unable to complete this as written, skill acquisition of pull up and bar muscle up work. Coach will lead through tips and tricks

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

3 Bar Muscle-Ups *

6 Burpees to Plate

9 Kettlebell Swings (53/35)|(35/26)

*Scale options:

6 Pull Ups

or

9 Heavy bent over rows

(Score is Time)