BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:00 Bike

:30 Bar or Ring Hang

10 Kip Swings (Bar or Ring) or KBS

10 KB Deadlifts

8 RKBS

6/6 Single Arm KB Push Press

Workout

Metcon (Time)

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups*

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike *

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

*MU/CTB Alternative = 10/10 KB Bent Over Row

* Bike Alternative = 200m Run

(Score is Time)