Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES (with Light-Moderate weight)

1:00 Run

10/10 Single Leg KB (or DB) Deadlift

10/10 Single Arm KB (or DB) Bent Over Row

10 Tuck-Ups or V ups

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

15 Russian Kettlebell Swings (70/53)|(53/35) Or dbl DB ground to overhead

10 Strict Pull Ups Or Bent over Rows

CAP: 20:00

(Score is Time)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 20 Abductor Pulses

If you have a BAND, use it!

(No Measure)