Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

I. With a Partner…

60/50 Cal Bike For Time*

(Max time 4:00)

*Partner resting performs banded hip march or banded glute bridges

II. EMOM x 8 MINUTES

Odd → 5 SA KB Deadlifts + 25’ KB FR Lunges (Right arm then Left arm)

Even → 5 KB Strict Press + 25’ KB OH Walk (Right arm then Left arm)

Metcon

Metcon (No Measure)

“DOUBLE EMOM”

EMOM x 8 MINUTES

MIN 1 – Max Distance KB Farmer’s Carry (70/53)|(53/35)

MIN 2 – 25 Push-ups

-Rest 2:00 b/t EMOMs-

EMOM x 8 MINUTES

MIN 1 – Max KB Suitcase Lunge (70/53)|(53/35)

MIN 2 – 5/5 KB Single Arm Push Press

Finisher

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

NOT FOR TIME

75 Curls w/ Band

75 Tricep Pull-Down w/ Band