BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Banded Plank

10 Banded Pass Through

10 Banded Pull Aparts

Into…

2 ROUNDS

1:00 Bike*

5 SA DB Deadlift (R)

5 SA DB Press (R)

5 Knee Push-Ups

5 SA DB Deadlift (L)

5 SA DB Press (L)

Skill

Metcon (No Measure)

Partner Up!!!!!**

3 SETS FOR QUALITY

:20 Ring Support Hold

:20 Bottom of Ring Dip Hold

3-5 Negative Ring Dips*

*Jump to support, slow negative down.

** 400m Run while your partner is working on the rings

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Bike

10 Strict Ring Dips or Box Dips

20 Alt. DB Hang Power Snatch (50/35)|(35/20)

(Score is Time)