BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

8:00 AMRAP

30 Single Unders

20 Alt Lunges

10 Hand Release Push Ups

30 Flutter Kicks (Bonus = bar held over face)

20 BB Bent Over Row

10 BB Front Squats

Strength

Front Squat (5×5)

ON A 15:00 RUNNING CLOCK…

5×5

Front Squat*

*Moderate-heavy for all sets

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

30 Front Squats (95/65)|(65/45)

20/15 Cal Row

75 Double Unders

20 Front Squats (115/75)|(75/55)

20/15 Cal Row

50 Double Unders

10 Front Squats (135/95)|(95/65)

20/15 Cal Row

(Score is Time)