BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

:30 Superman Hold

:30 Hollow Body Hold

5/5 Tempo SA Ring Rows (2111)

7/7 Single Leg KB RDL

9 KB Sumo Deadlifts

Workout

Metcon (Time)

WORKOUT

FOR TIME

25-20-15-10-5

Deadlifts (225/155)|(155/105)

2-4-6-8-10

Ring Muscle Ups

400m Run after each muscle up set

(Score is Time)

KG BB: (100/70)|(70/55)

Option 1 RMU: Jumping RMU/BMU

Option 2 RMU: Strict Pull-Up