BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Row*

Into…

2 ROUNDS

10 Groiners

5/5 Wall Ball Around the Worlds**

10 Wall Ball Push Press

Into…

2 ROUNDS

10 Cossack Squats

10 Med Ball G2O

10 Wall Ball Front Squats

*Start 1:00 EZ, :30 Moderate, :30 Hard

**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps

Strength

Metcon (Weight)

10:00 EMOM BRO SESH!

Min 1: 5 Bench Press -Build-

Min 2: 3-7 Strict Pull Ups

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Cal Row

1:00 – DB Up-Downs (35/20)|(20/15)

1:00 – Wall Balls (20/14)|(14/10)

-Rest 1:00 b/t Sets-

(Score is Reps)