BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

10 Kip Swings

5 Ring Rows*

5 BB Strict Press

10 Hollow Rocks

*no false grip

Extended Warm-up

Warm-up (No Measure)

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Jerks (115/75)|(95/65)

5 Muscle-Ups

25/20 Cal Bike

15:00 Hard Cap