BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (Normal)
– into –
3 sets
4 Strict Pull Ups
4 Muscle Cleans + Shoulder Press (empty bar)
4 Hang Power Cleans + Push Press (empty bar)
4 Clean and Jerks (empty bar)
**2. Workout Prep**
with Partner
3 sets (building in weight)
1 Rope Climb (Half Way)
5/4 Calorie Row (Workout Pace)
2 Clean and Jerks (Touch and Go)
Metcon
Metcon (Time)
Teams of 2
20 Rope Climbs (split as desired)
100/80 Cal Row (Split)
60 Clean and Jerks (135/95) (split as desired)
Individual option:
10 Rope Climbs
40/32 Calorie Row
30 Clean and Jerks (135/95)
Target time: 14-16 minutes
Time cap: 20 minutes
Scaling options If not efficient at rope climbs:
*40 Burpee Pull Ups (Split)
*20 Burpee Pull Ups (Individual Option)