BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

Into…

3 SETS

10 Scap Pull-Ups

12 Empty Barbell (or PVC) Kang Squats

14 Tuck-Ups

Strength

Back Squat (2RM)

EVERY 1:30 X 10 Sets

Build to 2RM Back Squat

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP

5 Back Squat 135/95 | (95/65)

10 Toes to Bar

15 Push Ups

(Score is Rounds and Reps)