Friday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-Up to Pike

10 Clean Grip Deadlifts

20 Plank Shoulder Taps

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

:30 Push-Ups

10/10 Single Leg Glute Bridge-Ups*

:30 Handstand Hold on Wall

*Weighted Glute Bridge-Up Is Optional

(No Measure)

Workout

Metcon (Time)

4 Rounds for Time:

12 Hang Power Clean 135/95 | 95/65

15 Handstand Push-Ups or Hand Release Push

400m Run

(Score is Time)