Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 BB Deadlifts (or DB/Object)

5 Burpee Broad Jumps

10 BB/Object Front Squats

5 Inchworms

10 BB Hang Cleans (Squat or Power)

:30 Plank Hold

Workout

Metcon (5 Rounds for reps)

5 ROUNDS

On the 3:30:

500m Row / 400m Run / 2:00 Jump Rope/Mtn Climbers

12 Hang Squat Cleans (135/95) or MAX reps of light Dbl Dumbbels

-1:00 Rest –

Finisher

Metcon (No Measure)

3 SETS

15 V Ups

:30 R Side Plank

:30 L Side Plank

(No Measure)