BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Warmup

3 Rounds For Quality

1:00 Bike/Row/Ski

10 Ring Row

10 Scap Push-ups

10 Alt. Groiner

Metcon

Metcon (Time)

“JACOB BLAKE”

7 Rounds for Time

3 Burpees to Target

5 Chest-to-Bar Pull-Ups

8 Hand Release Push-Ups

29 Air Squats

Wear a Weight Vest (20/14 lb)