BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME (10:00 CAP)

400m Run

10 Up-Downs

10 Push-Ups

5 Pike Push-Ups

10 Burpees

5 Burpee broad jumps

10 Ring Rows

5 Strict Pull-Ups

10 KB DL

10 Russian KB Swing

10 KB Swing

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Min 1 – :50 Burpees to a Plate

Min 2 – :50 Barbell Bent Over Rows, Ring Rows, or Pull-Ups

-Rest 1:00 b/t EMOMs-

EMOM x 12 MINUTES

Min 1 – :50 KB Swing (53/35)|(35/26)

Min 2 – :50 Deficit Push-Ups, Pike Push-Ups, or HSPU**

*Option to wear 20# vest for entire workout

**Can be performed from a box or from the floor

(Score is Total Reps)