Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Jumping Jacks

8 Jumping Squats

6 Push-Up to Down Dog

Into…

2 SETS

5 BB Deadlift

10 Elbow Punches

5 Front Squat

5 OH Press

Strength

Metcon (Weight)

E2MOM x 12 MINUTES*

3 Power Clean & Jerks

*Start light and build in weight

(Score is Weight)

Workout

Metcon (Time)

7 Rounds for Time:

7 Pull Ups or Bar Muscle Ups

7 Clean and Jerks 115/75

7 Burpees

7 Thrusters 115/75

7 Box Jumps

Optional Cool Down

Warm-up (No Measure)

FOR QUALITY

5:00 Foam Roll Upper Back

2:00 Child’s Pose

(No Measure)

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