BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 Bike

2 ROUNDS

15 Jumping Jacks

12 Lunges

6/6 SA Bent Over Row

Into…

2 ROUNDS

12 Hollow Rocks

10 Goblet Lunges

6 Ring Rows

Skill

Metcon (No Measure)

10:00 EMOM

Min 1: 4-8 Pull Ups or Pull Up Progressions

Min 2: CHOICE SKILL*

*Suggestions:

HSPU

Muscle Ups

Pistols

T2B

Toes through Rings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

10 Chest to Bar Pull-Ups

20 DBL DB Suitcase Lunge (50/35)|(35/20)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)