BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain Climbers

Metcon

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score is the number of rounds you are able to complete and the numbers you hold.

Ex: 10 rounds @ 18 cal / 12 burpees

Finisher

Metcon (No Measure)

BEACH BODY ABS

3 SETS

10 Pike-Ups on Rower

30 Russian Twists

-Rest as needed b/t Sets-