Saturday

BLK LBL Fitness Club – Virtual 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)