Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

5:00 Bike

:30 Hard/:30EZ

Then…

AMRAP x 5 MINUTES

5/5 SA DB Deadlift

10 Single DB Hang G2O*

5/5 SA DB Front Squat

*hold DB with both hands

Metcon

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 4 MINUTES

10 Cal Bike

5 Single DB Front Squat (Heavy, Athlete Choice)*

-Rest 1:00 b/t Sets-

*DB is held across chest.

Finisher

Metcon (Time)

FOR TIME

100 Ab-Mat Sit-Ups