BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

FOR QUALITY

(but quickly! 8:00 CAP)

25/20 Cal Row/bike or 400m Run

8 Burpees

20/17 Cal Row/bike or 300m Run

10 DB Deadlifts

15/12 Cal Row/bike or 200m Run

10 DB Power Cleans

10/8 Cal Row/bike or 100m Run

10 DB Front Squats

5 Cal Row/bike or 50m Run

10 DB Thrusters

Workout

Metcon (Time)

FOR TIME

3 ROUNDS

400m Run

10 “No Row” DB Manmakers (50/35)|(35/25)*

-Rest 1:00-

400m Single DB Run**

-Rest 1:00-

3 ROUNDS

400m Run

10 “No Row” DB Manmakers

*1 Rep = DB Push-Up + Squat Clean + Overhead

**Hold DB any way during run

(Score is Time)