BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Jog

Into…

AMRAP x 3 MINUTES

5 Up-Downs

10 Tuck Jumps

20 Crossbody Mountain Climbers

Into…

1:00 Run (Hard)

Extended Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1 – 12 Bent Over Rows with DBs

Min 2 – :30 Box Jumps

Min 3 – :40 Run (:20 out, :20 back)

(No Measure)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 6 SETS

1:00 Cardio of choice

12 Box Jumps

Max Push Ups in remaining time

(Score is Reps)