BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Groiners

10 Bootstrappers

10 Cossack Squats

5 Inch Worms

Into…

AMRAP x 5 MINUTES

10 Empty BB or PVC Cossack Squats

10 Kang Squats

10 Push-Up to Pike

Strength

Metcon (No Measure)

12:00 EMOM

Min 1: 10 Slow Bicep Curls

Min 2: 8-10 burpees

Min 3: 10 Hand Release Push ups

Workout

Metcon (Time)

EVERY 4:00 x 5 SETS

15 Hang Power Cleans (115/75 or DBs

12 Front Squats

9 Strict Handstand Push-Ups or Strict Press

(Score is Slowest Time)