BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Air Squats

5 Walk out + Double Push Up

10 Press UPs

10 Up Downs

Skill

Metcon (No Measure)

10:00 EMOM

Min 1: 200m Jog

Min 2: AMRAP 5 DB or BB Power Cleans + 5 Front Squats + 5 Push Press

Workout

Metcon (3 Rounds for time)

0-10:00 Complete:

“Fran”

21-15-9

Thrusters (BB or DB)

Pull Ups or Bent Over Rows

10-20:00 Complete:

“Karen”

150 Wall Balls (20/14) or

150 Box Step Ups with (20/15 weight) *

*Based on Equipment

20-FINISH Complete:

800m Run For Time