BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS

1:00 Bike, Run, Row, Ski*

20 Alt Lunges**

10 Plank Rotations

*Athlete choice.

**Switch to Box Step Ups after 2 Rounds.

Workout

Metcon (No Measure)

EMOM x 25 MINUTES*

MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)

MIN 2 – :45 Max Strict Box or Ring Dips

MIN 3 – :45 Plank Hold (Plate on Back Optional)

MIN 4&5 – 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional

(No Measure)

KG DB: (15/9)|(9/7)

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :45 Max Cal Bike

MIN 2 – :45 Hollow Hold

(Score is Total Reps)