BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Groiners

10 BW Squats

5 Push-Ups

Into…

1 ROUND

5 Good Mornings + 5 Kang Squats

10 Elbow Punches + 5 Front Squats

5 Burpees

5 Kip Swings

Strength

Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

2 SETS

15-12-9

Front Squat *

Burpee Pull-Up **

-Rest 1:00 b/t Sets-

*Rd 1= (115/75)

*Rd 2= (135/95)

** RX+ = Rd 1 –> Bar Muscle Ups

(Score is Time)