BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Shoulder Taps

5/5 Single Arm DB Plank Row

20 Mountain Climbers

Following the warm-up, review the OH movements for the workout.

Strength

Shoulder Press (Build to a 2RM Strict Press)

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Strict Press*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 DB Renegade Rows (50/35)|(35/20)

15 DB Push Press

200m Run*

*Run increases by 100m every round, 200-300-400 etc…

(Score is Rounds + Reps)