BLK LBL Fitness Club – CrossFit®

Warm-up

COVID Check Point (Calories)

Daily Temperature
Please get your temperature checked by a coach, and immediately record it

Warm-up (No Measure)

1 ROUND

200m Run easy

10 BW Lunges

10 BB Good Morning

Into…

1 ROUND

200m Moderate run

10 BW Lunge

10 BB Deadlift

Into…

1 ROUND

200m Fast Run

10 Front Rack Lunge

10 Hang Muscle Cleans

Strength

10:00 EMOM

Every min for 10:00

1 Deadlift + 2 Hang Power Cleans + 4 Alt Front Rack Lunges

Workout

Metcon (Time)

3 ROUNDS FOR TIME

1000m Row or 800m Run or 50/40 Cal Bike

10 Front Rack Lunges (115/75)|(75/55)

20 Hang Power Cleans

10 Front Rack Lunges

(Score is Time)