BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5/5 Moose Antlers

5/5 Single Leg Lunge

5/5 Elbow Punches

8 Shoulder Press

8 Front Squat

8 Kip Swings

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
If no barbell or Pull Up bar

21-15-9

DB Thrusters 25/20

DB Bicep Curls

*200m Sprint Btw rounds

Strength

Thruster (5×3)

5×3

Thruster*

*Use the Same Moderate-Heavy Load Across

*If no Barbell:

5 Sets

5 DB Thrusters

10 Russian Twists with 1 DB

:30 Superman hold

Perform Post-Workout