Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS W/ SINGLE KB or DB

5/5 SL KB or DB Romanian DL

10/10 Single Arm KB or DB Bent Over Rows

5/5 Clean and Jerks

10 Burpees over DB

10 Box Step Ups

Workout

Metcon (2 Rounds for reps)

2 sets

8:00 AMRAP

5 double DB snatch 50/35

10 burpee box jump overs 24/20

15 DB Front Squat (2 DBs)

Rest 2:00

Finisher

Metcon (No Measure)

CORE FINISHER

10 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Alt V Ups

*Alternate movements for 10 Rounds total.

(No Measure)