Saturday
BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
400m as a class.
Into…
CHIPPER WARM-UP
(10 Minute Time-Cap)
20 Up-Downs
20 Medicine Ball Front Squats
20 V-Ups / Tuck-Ups
20 Medicine Ball Push Press
20 Mountain Climbers (each side)
20 Medicine Ball Thrusters
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE 7s”
ON A 7:00 RUNNING CLOCK…
Run 800m then…
Max Wall Balls (20/14)
-Rest 1:00-
ON A 7:00 RUNNING CLOCK…
Run 800m then…
Max Toes to Bar
-Rest 1:00-
AMRAP x 7 MINUTES
100m Run
7 Wall Balls (20/14)
7 Toes to Bar
Score is total wall balls + toes to bar + rounds/reps on AMRAP