Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run or 1:00 Jog

20 Single Unders or 20 Mountain Climbers

10 Russian KBS or 10 Single DB Russian Swing

20 Plank Shoulder Taps

10 Up-Downs

Strength

Metcon (AMRAP – Reps)

3 SETS

15 Box Dips

into…

MAX DBL DB Strict Press (35/20)

-Rest 2:00 b/t Sets-

(Score is Reps)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

800m Run

60 Sit-ups

40 KB Swing (70/53) or DB Swings

20 Burpees

100 Double Unders

(Score is Time)

Cool Down

Metcon (No Measure)

400m Walk