Friday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Empty Barbell Good Mornings

20 Glute Bridge-Ups

Into…

3 ROUNDS

10 Empty Barbell Romanian Deadlifts

10 Kipping Swings

10 V-Ups

Strength

Deadlift (1×3)

ON A 20:00 RUNNING CLOCK…

Deadlift Waves

5-4-3-5-4-3-5-4-3

Build*

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-18-21

DB Deadlift (50/35)|(35/20)*

Toes to Bar

*Both heads of each DB must touch the ground each time.

(Score is Time)