Friday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Into…

2 SETS BARBELL WARM-UP (3-5 reps of each)

Clean Grip RDL

Hang Hi-Pull

Hang Muscle Clean

Hang Power Clean

Strict Press

Push Press

Push Jerk

Into…

200m Row

“9/11” (Time)

FOR TIME

2001m Run*

11 Box Jumps (30/24)|(24/20)

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed to CF BelAir.

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

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 🙂