BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Single Unders

Into…

EMOM x 6 MINUTES

MIN 1 – 20 Shoulder Taps + Plank Hold

MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold

Into…

1:00 Double Under Practice*

*Options: Tall Jump Singles, Penguin Taps, Single Arm rotations.

Strength

Shoulder Press (10-8-6-4-2)

STRICT PRESS

10-8-6-4-2 Unbroken

– Build in weight

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 DB Hang Power Cleans (50/35)|(35/20)

10 DB Push Press

40 Double Unders

(Score is Rounds + Reps)