BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

KB or DB Complex Warm-up*

3 ROUNDS

4 SA KB Deadlift

4 SA KB Hang Clean

4 KB Half Kneeling Press

4 SA KB OH Lunge

*Perform the whole complex on one arm, then repeat on the other side.

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately into…

4 ROUNDS

15 KB Swings (70/53)|(53/35)

50 Double Unders

Immediately into…

800m Run

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

1:00 Plank Hold

MAX Push-Ups

-Rest as Needed b/t Sets-

(No Measure)