18
Dec
Friday
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)