BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

8:00 AMRAP (Easy pace)

200m Run

10 Scapula Pull-ups

10 Alt. Groiner

10 PVC Shoulder Pass Through

10 Ring Row

Workout

“Sir Charles” (Time)

Hero WOD: “Sir Charles”

For Time

1000 meter Weighted Run

Directly into, 5 Rounds of:

10 Chest-to-Bar Pull-ups

30 Air Squats

Directly into:

1000 meter Weighted Run

Wear a weight vest (20/14 lb)
Background: “Sir Charles” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron that features three couplets with a running clock.