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BLK LBL Fitness Club – CrossFit®


Warm-up (No Measure)

EMOM 10:00 (Un-vested)

A – 8/6 Cal Row/Bike/Ski

B – 5 Scap Pull-Up, 5 Scap Push Up, 5 Air Squat


“GREN’S” (AMRAP – Rounds and Reps)

AMRAP 34:00

13 Thrusters (95/65) (75/55)

23 Deadlifts (95/65) (75/55)

9 Pull-Ups

17 Push-Ups

At the end of each round perform 1 Burpee for every break in that round

Wear a Weight Vest (20/14 lb
On a 34-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. To accomplish one round, athlete must complete 13 Thrusters, 23 Deadlifts, 9 Pull-Ups, and 17 Push-Ups. Then, for each break in that round, perform 1 Burpee as a penalty. If the athlete takes three breaks during the round, 3 Burpees must be performed at the end of that round, before starting the next round. Wear a Weight Vest throughout the workout.

Score is the total number of rounds and repetitions completed before the 34-minute clock stops.