BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 ROUNDS

5 Clean Deadlift

5 Hang Muscle Cleans

10 Elbow Punches

5 Strict Press

10 Scap Pull-Ups

10 Kip Swings

Skill

Metcon (No Measure)

10:00 SKILL EMOM

Min 1: Pull Up skill work! PRACTICE next progression (butterfly, kipping)

Min 2: 5 Hang Power Cleans (Work on cycling efficiently)*

* Work up to 10-20# heavier than workout weight

(No Measure)

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9-6-3

Hang Clean and Jerks (115/75)|(75/55)

Pull-Ups

*100m Run After Each Full Set.

(20:00 CAP)

(Score is Time)