BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 Bike/Ski/Row/Run

Into…

3 ROUNDS

10 Reverse Lunges

30 Single Unders

10 Air Squats (back squats with BB rounds 2,3)

Weightlifting

Back Squat (20)

20:00 to build to a heavy

20 Rep Back Squat

* I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.

Workout

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

15 Pull-Ups