BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Bike/ski/row

2 ROUNDS

10 Jumping Lunges

10 Banded Pull Aparts

10 Over and Backs with Band

Into…

2 ROUNDS*

5 Hang Power Snatch

5 Slow OHS

10 Scap Push-Ups

10 V ups

Weightlifting

Snatch Complex

Every 1:30 X 8 Rds

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

Workout

Metcon (AMRAP – Rounds)

Every 3:00 X 6 Sets*

10 Jerks 115/75

10 Toes to Bar

10 Hang Power Cleans 115/75

10 Handstand Push UPs or Hand release Push Ups

*Add 1 rep every round (10 – 11- 12- 13 …) If you cannot finish a round in 3 min, start back at 10’s

(Score is Round You made it to)