BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND

7 Scap Pull-Ups

7 Scap Push-Ups

6 Bootstrappers

20 Mountain Climbers

Into…

1 ROUND

10 Ring Rows

10 Knee Push-Ups

10 Air Squats

10 Tuck Ups

Into…

1 ROUND

3 Strict Pull-Ups*

3 HR Knee Push-ups

10 Jumping Squats

:20 Hollow Hold

*Athletes can repeat Ring Rows here for 7 reps.

Skill

Metcon (No Measure)

12:00 EMOM

Min 1: 3 Strict Hollow Body Pull-Ups + :20 Hollow Body Bar Hang

Min 2: 5 Tempo Front Squats (3131) + 5 Push Press (-20 lbs of workout weight)

-Short Walking Rest b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

4 Strict Pull-Ups

8 Front Squat (135/95)|(95/65)

12 Hand Release Push-Ups

(Score is Rounds + Reps)

Optional Finisher

Metcon (Time)

FOR TIME

100 Banded Curls

100 Banded Tricep Extensions

*Can be completed in any order. Partition as needed.

(Score is Time)