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)