Saturday

BLK LBL Fitness Club – CrossFit®

3 ROUNDS

6 Up Downs

8 Russian KB or DB Swings

10 Scap Push-Ups

12 Cossack Squats

200m Run

0-10:00

3 Rds:

400m Run or 1:30 Cardio

21 KBS 53/35 (or DB)

12 Pull Ups or Bent Over Rows

–2:00 Rest–

12:00-20:00

5 Rds:

15 Wall Balls

15 V-Ups

–2:00 Rest–

22:00-28:00

7 Rds:

5 HSPU or Push Ups

10 Up Downs

5:00 AMRAP

20 Plank Up Downs (forearms to push up position)

10 Alt Knee to Elbow (:01 Pause)

20 Toe Tap Crunches

:30 Hollow Rock Hold