BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 Bootstrappers

:15 Active Bar Hang

:15 Top of Ring Dip Hold

Strength

Deadlift (1×2 / 1×2 / 1×2+)

DEADLIFT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

4 Rounds

10 Unbroken Deadlifts 185/135

15 Strict Ring or Box Dips

10 Toe to Bar or Knee to Chest

5 Power Cleans

-Rest 1:00 between-

(Score is Time)

Cool Down

800m Run (Time)

Max Effort 800m Run
800m Walk after cool down