Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

20 Single Unders*

5 Clean Grip Deadlifts

5 Hang High-Pulls

5 Hang Power Cleans

10 Elbow Punches

Workout

“BOGO” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

10 Hang Power Cleans (135/95)|(95/65)

50 Double Unders

200m Run

5 Hang Power Cleans

25 Double Unders

(Score is Rounds + Reps)

Optional Finisher

Metcon (Time)

FOR TIME

21-15-9-15-21

Barbell Curls (45/35)

Barbell Wide-Grip Bent Over Row

(Score is Time)