Friday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike/Row/Run Increasing pace every :30

Into …

3 ROUNDS

10 DB Ground to Overhead

10 Bootstrappers

10/10 Moose Antlers

10 Air Squats

Workout

Metcon (AMRAP – Rounds)

20:00 AMRAP

800m Run

21 DB Squat Cleans

21 Sit Ups

400m Run

15 DB Squat Cleans

15 Sit Ups

200m Run

9 DB Squat Cleans

9 Sit Ups

Finisher

Metcon (No Measure)

FOR QUALITY

4:00 Max Hollow Hold*

*Every time you rest, complete 10 Alt. Single Leg V-Ups

(No Measure)