BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – 5 Burpees + 5 Tuck Jumps

Min 2 – 8 Slam Ball Deadlifts + 8 Slam Ball Push Press + 5 Slam Balls*

* Virtual use 2 DBs

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Slam Balls (30/20)|(20/10) or DB Thrusters

1:00 – Push-ups

1:00 – Box Jumps (24/20)

1:00 – Sit-ups

1:00 – Cal Bike or Run

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

3 SETS

30 Slam Ball Flutter Kicks

:30 Hollow Hold

-Rest As Needed Between Sets-

(No Measure)