Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total.

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Ground to Seated L

MIN 2 – Ground to Seated R

MIN 3 – Sit-up to Lunge L

MIN 4 – Sit-up to Lunge R

MIN 5 – Lunge to Stand L

MIN 6 – Lunge to Stand R

Skill

Metcon (Weight)

AMRAP x 6 MINUTES

Full TGU Play!
Score heaviest successful rep.

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

20 Deadlift (115/75)|(95/65)

20 Front Rack Lunges

20 Sit-ups*

*GHD Optional