BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 Rounds, Increasing Effort Each Round

100m Run

10 Alt. Box Step Ups > Box Jumps (at halfway point)

10 Wide Grip Behind Neck Push Press w/Barbell or DB Push Press

5 Jumping Air Squats

Workout

Metcon (Time)

FOR TIME

40 BB or Double DB Ground to Overhead (95/65)

40 Weighted Sit Ups with 1 light DB on Chest

40 Push-ups

40 Power Snatch (95/65) or Alt DB Snatches

40 Box Jumps (24/20)

Every Minute, Including at 3,2,1…go, Perform 3 Up-Downs

(Score is Time)

Finisher

Metcon (No Measure)

3 ROUNDS FOR QUALITY

1:00 Wall Sit

1:00 Glute Bridge

*No Rest Between Minutes

(No Measure)