BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 DB Deadlift

8 Step Ups

20 Shoulder Taps

Into…

1 ROUND

8 DB Russian KBS

6 Box Jumps

6 Up-Downs

Into…

1 ROUND

:20 Active Hang

:20 Hollow Hold

4 Burpees

Extended Warm-up

Metcon (No Measure)

12:00 EMOM

MIN 1: 20-40 DU -Athlete Choice Reps based on ability-

MIN 2: Goat Work! Pick Your Poison & Practice!*

*Suggestions:

Pull Ups

Muscle Ups

Pistols

HS Walks/Holds

Ring Dips

(No Measure)

Workout

Metcon (Time)

FOR TIME

10 DB Devil’s Press (50/35)|(35/20)

60 Box Jumps (24/20)

20 DB Devil’s Press

40 Box Jumps

30 DB Devil’s Press

20 Box Jumps

(Score is Time)

KG DB: (22.5/15)|(15/9)