BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Ground to Overhead

5/5 DB Upright Row

5/5 DB Single Arm Shoulder Press

5/5 Goblet Good Morning

Workout

“DOUBLE TROUBLE” (Time)

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar

*Run 400m After Each Set

(Score is Time)
Virtual = T2B substitute is VUps or Sit Ups

Optional Finisher

Metcon (No Measure)

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set. If no Band, use a DB extended over head

(No Measure)