Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Scap Pull-ups or 5/5 Single DB Upright Row

10 Kips Swings or 10 Single DB Russian Swing

10 V-ups

10 DB Strict Press

10 DB Front Rack Squats

Strength

Metcon (No Measure)

3 SETS

20 Banded Lat Pull-downs

15 Bent Over Flies (2.5 or 5# in each hand)

7 Pull-ups or 10 Push Ups

-1:30 Rest b/t Sets-

(No Measure)

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 200m Row or 1:00 Cardio

MIN 2 – 8 Renegade Row (35/20)*

MIN 3 – 15 Plank Up Downs

MIN 4 – 15 DB Thrusters

*1 renegade row = RA Row +LA Row + DB Push Up