BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Leg Swings

5 Bootstrappers

5 Inch Worms + Push-Up

5/5 Single Leg RDL

Into…

2 ROUNDS

:20 Hollow Hold

10 Good Mornings

8 Groiners

6 Up-Downs with Jump

Extended Warm-up

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – Building to Heavy 5-Rep Deadlift*

MIN 2 – 6-8 Strict T2B or 10 T2B or 20 Alt V Ups

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

(Score is Weight)

Workout

Metcon (Time)

Partner Up!!!

EACH PERSON FOR TIME*

30-20-10

Deadlifts (225/155)/(135/95)

10-20-30

Burpee Over Bar

*Work through reps while partner does 200m Run. Once back, switch.

** When one finishes the reps, other partner hustles to finish remaining reps without running.

(Score is Time)