Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Cossack Squats

Into…

AMRAP x 4 MINUTES

10 Elbow Punches w/ Empty Barbell

10 BB Strict Press

5 Front Squats

10 Alt Step-Ups

Strength

Metcon (No Measure)

5 Sets:

5 Tempo Front Squats w/ 2 DB @3131

10/10 Fire hydrants

:30 Glute Bridge Hold

Workout

Metcon (Time)

FOR TIME

6-9-15-21

DB Thrusters 35/20

15-12-9-6

Box Jumps (30/24)

(Score is Time)