BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

2 ROUNDS

8 Cossack Squats

8 Push Ups

16 Russian Twists

2 ROUNDS

8 Wall Ball Squat Cleans

8 Alt Lunge with a twist

8 Up Down + Overhead with WB

Workout

Metcon (3 Rounds for reps)

10:00 AMRAP

10 Burpees over 1 DB

10 DB Front Squats 45/30

-Rest 3:00-

10:00 AMRAP

10 Alt DB Snatch 50/35

10 Wall Balls 20/14

-Rest 3:00-

10:00 AMRAP

100m Single KB Carry (Farmers or OH)

15 Toes to Bar

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

5:00 Foam Roll Quads / Stretch

(No Measure)