BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

3 ROUNDS

5/5 SA Ring Row

10 PVC Pass Through

10 PVC OHS

*Have barbells ready for the teaching.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Squat Snatch

+

1 Hang Squat Snatch

+

2 Overhead Squat

(Score is Weight)

Workout

Metcon (3 Rounds for reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

400m Run

10 Squat Snatches (155/105)|(115/75)

Max Strict Pull Ups in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

KG BB: (70/55)|(50/35)