BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Jumping Jacks

20 Alt. Groiners

10 Box Step-Ups

5 Slow Barbell RDLs

Into…

200m Group Run

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 Box Jump Overs (24/20)

20 Deadlifts (225/155)|(155/105)

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

Buy-In

800m Run

into…

120 Box Jump Overs (24/20)

80 Deadlifts (225/155)|(155/105)

into…

Cash-Out

800m

*P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run.

(Score is Time)