Saturday

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)