Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1 – :45 Bike / Run

Min 2 – 8/8 BB or DB Single-Leg RDL

Min 3 – :45 Plank

MIn 4 – 5 BB or DB Deadlifts + 5 Power Cleans

Workout

The Chief (AMRAP – Reps)

5 Rounds for Total Reps:

3:00 AMRAP:

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1:00 Rest Btw
* If no BB, use DBs and double reps!

Finisher

Metcon (No Measure)

5:00 CORE BURNER

:30 Push Up Plank

:30 Elbow Plank

:30 R Side Plank

:30 L Side Plank

:30 Hollow Rock Hold

X 2 Sets