Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

(teams of 2)

AMRAP x 5 MINUTES

Partner 1, Complete 1 Round…

8 Kipping Swings

8 Burpee Broad Jumps

8 Lunge & Reach

Partner 2, Perform…

Max Single Unders

Then…

AMRAP x 5 MINUTES

Partner 1, Complete 1 Round…

8 Barbell Deadlifts

16 Elbow Punches

8 Strict Press

Partner 2, Perform…

Max Active Bar Hang or 10 Kip Swings then rest…

Partner Metcon

Metcon (Time)

IN TEAMS OF 3…

FOR TIME

60 Power Cleans (185/125)|(135/95)

120 Pull-ups

360 Double Unders

120 Pull-ups

60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.

Cool Down

Metcon (No Measure)

NOT FOR TIME

400m Walk as a Team