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)