BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 PVC Pass Thrus

10/10 Around the World PVC Pass Thrus

10 Tempo Air Squats (3111)

Into…

3 ROUNDS

10 PVC Overhead Squats

10 Alt. Samson Lunges

10 Bootstrappers

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (45/35)|(35/15)

10/10 Bulgarian Split Squats OR 20 Alt Pistols (or practice)

(No Measure)

Workout

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#