BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row

:10 Top of Ring Row Hold

10 Ring Rows

:10 Top of Ring Dip Hold

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 Max Strict Pull Ups

Min 2 – :40 Individual Skill of Choice

–> HSPU, T2B, MU, Pistols, DU

(No Measure)

Workout

Metcon (Time)

3 SETS FOR TIME

500/400m Row

10 Ring Muscle-Ups**

250/200m Row

-Rest 2:00 b/t Sets-

**Alternatives to MU: Burpee Pull Ups, DB devils press,

(Score is Slowest Time)