BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

50 Jump Rope

12 DB Deadlifts (try using Workout weight)

10 Squat Jumps

24 Alt Reverse Lunges

Weightlifting

Squat Clean + Front Squat

15:00 to hit a heavy complex of:

1 Squat Clean + 3 Front Squats

*Rest 2min. Between Working Sets

Workout

Metcon (2 Rounds for reps)

Metcon (AMRAP – Rounds and Reps)

8min. AMRAP:

8 Pull-Ups

8 Alt. DB Lunges (50/35lb.) (2x DBs)

8 Box Jumps 24/20″

8 DB Power Cleans

32 Double Unders

Rest 2min.

8min. AMRAP:

8 Pull-Ups

8 DB Goblet Squats (50/35lb.) (1x DB)

8 Box Jumps 24/20″

8 DB Hang Power Cleans

32 Double Unders