Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

100m Jog

10 DB Arnold Press w/ Slow Descent

10 Slow DB RDLs

10 Slow Alt. Lunge to Curl

Workout

Metcon (Time)

FOR TIME

200m Plate Run (Athlete Choice)

50 Plate Ground to Overhead

50 Plate Walking Lunges*

200m Plate Run

50 Plate Step-Ups (24/20)

50 Plate Walking Lunges

50 Plate Ground to Overhead

200m Plate Run

*Hold Plate in Bear Hug for Lunges

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)