BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

FOR QUALITY (10:00 MINUTE CAP)

12/10 Cal Row (EZ effort) or 200m run

10 Narrow Stance Squats

10 Sumo Squats

12/10 Cal Row (EZ-Mod effort) or 200m run

10 Wall Ball or DB Front Squats

10 Wall Ball or DB Push Press

12/10 Cal Row (Mod effort) or 200m run

10 Wall Ball or DB Thrusters

Workout

Metcon (Time)

FOR TIME*

150 Wall Balls (20/14) or DB Thrusters

*Every 2:00 including at 3,2,1 go…complete 16/14 Cal Row or 200m Run

(Score is Time)