BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon (No Measure)

Warmup:

3 Sets

10 Cal Bike (increasing pace)

10 Wall Ball Front Squat

10 Barbell Strict/Push/Jerk (changing each round)

10 Barbell Power Clean (increasing weight)

Metcon

Metcon (AMRAP – Reps)

EMOM 35:00

1) :40s Max Bike Cal

2) :40s Max Wall Ball

3) :40s Max Push Jerk 135/95

4) :40s Max Power Clean 135/95

5) Rest