BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
2:00 Run
1:00 Squat Hold + Alternating Thoracic Rotations
Into…
3 ROUNDS
10 Push-Up to Pike
20 Jumping Jacks
Into…
1:00 RUN 75-80%
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 200m Run
MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press*
*Performed with either an Empty Bar or PVC.
(No Measure)
Workout
Metcon (Time)
FOR TIME
12 Hang Squat Snatch (75/55)|(65/45) or PVC
12 Lateral Burpee Over Bar
400m Run
15 Hang Squat Snatch
12 Lateral Burpee Over Bar
400m Run
18 Hang Squat Snatch
12 Lateral Burpee Over Bar
400m Run
(Score is Time)