Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds of…

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank UP Downs

10 Scap Pull Ups or Push Ups

Workout

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of American KB Swing (53/35)

MIN 2 — :50 Max Reps Goblet Squats

MIN 3 — :50 Max Reps Flutter Kicks Holding KB

Score is total of Min 1 and 2 for each round (3 min)

Finisher

Metcon (AMRAP – Reps)

3 SETS

1:00 Max Cals on Bike/Ski/Rower/Run

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Cardio)