Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Warmup:

3 Rounds For Quality:

10 PVC Pipe Pass Through

10 Alt. Groiners w/Thoracic Extension

10 Up-Downs

Then,

2 Rounds For Quality:

10 Elbow Pumps

5 Empty Barbell Strict Press

5 Empty Barbell Push Jerk

5 Empty Barbell Front Squat

5 Empty Barbell Power Snatch

Workout

Metcon (Time)

2 Rounds For Time:

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatch (115/75)

12 Burpees

12 Push Jerk (115/75)

12 Burpees

12 Hang Squat Clean (115/75)

12 Burpees

12 Overhead Squat (115/75)

WEAR A VEST