BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Lunge + Torso Twist

Into…

2 ROUNDS

10 Up-Downs

10 DBL DB Deadlift

10 DBL DB Swings

Workout

Metcon (No Measure)

AMRAP x 9 MINUTES

10 Bent Over Rows

5 Devil’s Press (50/35)|(35/20)

20 Alt. Jumping Lunges

-Rest 2:00 b/t Efforts-

EMOM x 9 MINUTES

MIN 1 – 10 Slow Push UPs

Min 2 – :50 Max Reps of 1 Burpee + 1 DBL DB Snatch*

Min 3 – :50 DB Mixed OH Reverse Lunges**

*Perform Burpee w/o the DB then Perform the DB Snatch

**Hold One DB OH and Other in Front Rack. Perform 5 Lunges w/ L Overhead the 5 Lunges w/ R Overhead

-Rest 2:00 b/t Efforts-

FOR TIME

1 Mile Run

(No Measure)