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BLK LBL Fitness Club – CrossFit®


Warm-up (No Measure)


3 Rounds For Quality

200m Run

10 Up-Downs

10 Alt. Groiners

10 Shoulder Taps In Plank Position

“Natalie Corona” (AMRAP – Rounds and Reps)

Hero WOD:

“Natalie Corona”

AMRAP (with a Partner) in 22 minutes

Partner A, perform AMRAP of:

20 Sit-Ups

20 Burpees

…while Partner B performs:

400 meter Run

Partners switch after each Run

Wear a Weight Vest (20/14 lb) throughout
On a 22-minute clock, Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400 meters. When partner B returns from the run, partners switch roles with B picking up the couplet where Partner A left off. Continue in this fashion for 22 minutes, alternating who is running and who is working on the couplet.

Score is the total number of Sit-Ups and Burpees completed before the 22-minute clock expires.