BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ-Mod)

10 Slam Ball Deadlifts

10 Elbow Punches

10 Good Mornings

Into…

2 ROUNDS

:40 Row (Mod-Hard)

8 Slam Ball G2O

5 Hang Muscle Clean

Following the warm-up go into your teaching of the Power Clean.

Workout

Metcon (Time)

FOR TIME

1000/800m Row or 800m Run*

60 Slam Balls (30/20)|(20/10)

30 Power Cleans (155/105)|(115/75)

60 Slam Balls

1000/800m Row or 800m Run*

*If you start on rower, finish on 800m Run; if you start on the 800m Run, finish on the Row

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

400m Lung Walk

—FEEL THE GLUTE BURN—

(No Measure)