BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

10/10 Moose Antlers

10 Supermans

10 Scap Push-Ups

Into…

4 SETS (:20 ON/ :10 OFF)

MOVT 1 – Row*

MOVT 2 – Push-Up**

*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)

**After 2 sets, switch to Push-Up to Pike

Strength

Bench Press (8-8-6-6-4-4)

8-8-6-6-4-4*

Bench Press

*Build from Light-Moderate to Moderate-Heavy

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

500/400m Row

Max DB Floor Press (50/35)|(35/20) in Time Remaining…

(Score is Reps)

KG DB: (22.5/15)|(15/9)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON/:10 OFF)

DB Gun Hold*

*Single or Double DB.

(No Measure)