BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 DB Toe Taps

10 Scap Push-Ups

10 Up-Downs

Into…

AMRAP x 3 MINUTES

20 Single Unders

10 Scap Pull-Ups

10 Push-Ups

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :50 Double or Triple Under Practice or Reps

MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps — PICK A SKILL YOU WANT TO WORK ON

(No Measure)

Workout

Metcon (Time)

EVERY 3:00 FOR 5 SETS

15 Burpees

30 Air Squats

50 Double Unders

(Score is Total Time)