BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Alt Groiners

1:00 Bootstrappers

Into…

3 SETS (5:00 CAP)

8 Up-Downs

10 Alt. Cossack Squats

12 Air Squats

Strength

Back Squat (2 Reps)

ON A 20:00 RUNNING CLOCK…

Build to a Moderately heavy 2 Rep Back Squat

(Score is Weight)

Workout

Metcon (Time)

15:00 AMRAP

9 Burpees

7 DB Hang Squat Cleans (50/35)|(35/20)

5 DB Push Press

(Score is Slowest Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk/Jog

(No Measure)