BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 Plank KB Taps

6 Groiners

6 KB Deadlift

6 Goblet Squats

Into…

2 ROUNDS

12 Alternating Superman

6 BB Kang Squats

6 KB Swings

4/4 KB Suitcase Lunge*

*Perform 4 lunges with the KB in one hand, and 4 Lunges with the KB in the other hand

Strength

5 Hang Clean + 3 Jerk (16:00 EMOM)

Even Min: 1 Set of Complex

Odd: 30 Flutter Kicks with Plate over head + :20 Hollow Rock Hold

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

*AMRAP x 8 MINUTES

6 DBL KB Farmers Lunge (53/35)|(35/26)

12 KB Russian Swing

18 Sit-Ups (Bonus = with KB on chest)

-Rest 1:30-

AMRAP x 8 MINUTES

6 BB Deadlifts (95/65)

12 Hang Power Cleans

18 V Ups

* One partner works on 1st, while other on 2nd. Switch during rest.

(Score is Rounds + Reps)