BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

into…

AMRAP x 4 MINUTES

6 Alt. Box Step Ups

5 Clean Deadlifts or DB Deadlifts

4 Hang Muscle Cleans

3 Shoulder Press

Strength

Push Press (5×5)

5×5

Push Press*

*Keep loading moderate

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6-3

Hang Power Clean (115/75)|(75/55)

Push Press

Up-Down Box Jump Overs (24/20)

(Score is Time)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets:

10 DB Push Press (:02 pause in extended position)

:30 Plank Hold

Virtual Workout – Limited Equipment

Metcon (Time)

FOR TIME

21-15-12-9-6-3

DB Hang Power Cleans

Push Press

Up-Down Box Step Up (24/20)

(Score is Time)