5
Nov
Thursday
BLK LBL Fitness Club – Virtual CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
:30 Row (EZ)
20 Shoulder Taps
10 Up-Downs
Into…
AMRAP x 5 MINUTES
:30 Row (Mod)
10 Up-Downs
5 Push-ups
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Optional Finisher
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – 8-15 V Ups
Min 2 – :45 Max Russian Twists (Weight Optional)
(No Measure)