BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 Cal Row (EZ)

10 KB Deadlift

10 Scap Push-Ups

Into…

3 ROUNDS

10/8 Cal Row (Mod)

10 KBS

10 Push-Ups

Workout

Metcon (4 Rounds for reps)

AMRAP x 3:30 MINUTES

15 Russian KBS (70/53)|(53/35)

20/15 Cal Row

-Rest 1:30-

AMRAP x 3:30 MINUTES

15 Russian KBS (70/53)|(53/35)

20/15 Cal Bike

-Rest 1:30-

AMRAP x 3:30 MINUTES

15 Russian KBS (70/53)|(53/35)

20/15 Cal SKI

-Rest 1:30-

AMRAP x 3:30 MINUTES

15 Russian KBS (70/53)|(53/35)

20/15 Cal Row

(Score is Rounds + Reps)

Strength

Bench Press (5×5)

POST WORKOUT

5×5

Bench Press*

*Weight stays moderate-heavy across all sets.

(Score is Weight)