BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Group Run

Immediately into…

3 SETS (w/ Empty Barbell)

5 Slow Good Mornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

5 Power Clean (115/75)|(75/55)

10 Hang Power Clean

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

400m Run

20 Power Clean (115/75)|(75/55)

30 Hang Power Clean

*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed

(Score is Time)

KG BB: (50/35)|(35/25)