BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Scap Push-Ups

10 Alt Shoulder Taps

5 Inch Worms + Push-Up

10 Alt Groiners

Into…

AMRAP x 4 MINUTES

100m Run

5 DB Bent over Rows

10 Push-Ups

10 Air Squats (2211)

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – 5 DB Bent over Rows + 5 Push Press

Min 2 – :45 EZ Jog

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

ON A 10:00 RUNNING CLOCK…

5:00 of “CINDY”*

5:00 Max Distance Run (2:30 out, 2:30 back)

-Rest 2:00 b/t Sets-

*”CINDY” is…

AMRAP of 5 DB Bent over Rows, 10 Push-Ups, 15 Squats.

(Score is Rounds + Reps)