BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Bike or Row or Jog

8 Scap Pull-Ups

10 Tight Kipping Swings

12 Empty BB RDL

*Increase pace each round

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIn 1 – :40 Bar Muscle-Up Practice

MIn 2 – 5 Deadlift (Building)**

Min 3 – :40 Strict T2B work or Knees to Elbows

*No more than 3-5 reps of BMU

**Build from Moderate to Heavier than Workout Weight.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring)

9 Deadlifts (255/165)|(165/115)

15/12 Cal Bike/Row

(Score is Rounds + Reps)