BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 KB Strict Press

5/5 KB Bent Over Row

5/5 KB Deadlift

10 Scap Pull-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Dbl DB Arnold Press

2-6 Strict Tempo Pull-Ups (2121)**

**Chest 2 Bar Optional

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 RUNNING CLOCK…

15 Chest to Bar Pull-Ups

20 Russian KB Swings

Max Reps Goblet Squats (70/53)|(53/35)

-Rest 1:00 b/t Sets-

(Score is Total Reps)