BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt. Groiners

10/10 Thoracic Rotations

Into…

AMRAP x 4 MINUTES

12 Alt. Cossack Squats

10 Alt. Samson Lunges

8 Squat Jumps*

*Trying to get a max height jump with each rep- reset before each rep

Strength

Metcon (No Measure)

10:00 EMOM

Min 1: 10 dbl DB bicep curls

Min 2: 8 DB Up down deadlifts

Start every min with 15 Double Unders

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

4 DB Hang Squat Cleans

4 DB Push Jerks

4 DB Front Squats

*Complex must be completed without dropping the DBs. Rest remainder of each minute.

(No Measure)