BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

15/12 Cal Row

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC OH Lunge

Into…

2 ROUNDS

15/12 Cal Row

10 Barbell Hang High Pulls

10 Hang Muscle Snatches

:30 OH Barbell Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

6 Hang Power Snatch (95/65)|(65/45)

12 Single DB OH Reverse Lunge (Switch side each rd)

18 DB Bent Over Row

400m Run

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Roll Upper Back

3:00 Foam Roll Quads & IT Band

(No Measure)