Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

3 sets:

5 Up Downs

10 Scap Push Ups

15 Scap Pull Ups

20 Alt Jump Lunges

FIND A PARTNER!!!!

Metcon (Time)

GRAB A PARTNER!!!

40:00 CAP

Row 2,000 meters*

100 Clean and Jerks 115/75

100 Pull-Ups

100 Burpees Over Bar

Row 1,000 meters*

75 Clean and Jerks 115/75

75 Pull-Ups

75 Burpees Over Bar

Row 500 meters*

50 Clean and Jerks 115/75

50 Pull-Ups

50 Burpees Over Bar

*Must switch rower every 250m

Teams of 2. Only 1 person works at a time. Break it up however you like, just finish fast 🙂