BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Groiners

10 Air Squats

10 BB Elbow Punches

200m Run

Into…

3 ROUNDS

10 Alt V-Ups

5 BB Muscle Clean

5 BB Front Squats

Extended Warm-up

Metcon (Weight)

5 SETS

3 Tempo Front Squats (3030)*

*Weight stays light to moderate across all 4 Sets.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (3 Rounds for time)

FOR TIME*

18-15-12

Front Squats (135/95)|(95/65)

25-25-25

Sit-Ups

-Rest 2:00-

12-9-6

Front Squats (185/135)|(135/95)

25-25-25

Sit-Ups

-Rest 2:00-

2:00 Max Front Squats (135/95)|(95/65)

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll / Stretch

(No Measure)