Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run or 2:00 Movement

3 Sets with 1 DB of workout weight:

10/10 SA Deadlifts

30 Flutter Kicks with DB held overhead

10 Alt Step Ups

10 Thrusters (Holding DB in front rack)

Workout

Metcon (Time)

FOR TIME:

50 DB Deadlifts 50/35

50 AbMat Sit Ups

50 Box Step Ups 24/20

50 Single Arm DB Thrusters

Time Cap : 20 Min

Finisher

Metcon (No Measure)

3 SETS

50 Banded Tricep Pull-Down or 25 Bench Dips

25 Empty Barbell Curls or DB Curls

-Rest as Needed b/t Sets-

(No Measure)