BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Jumping Jacks

10 Bootstrappers

5/5 Split Squat

Into…

2 ROUNDS

10 Strict Press

10 Ring Rows or 5 Strict Pull Ups

10 Alt V Ups

Weightlifting

Push Press

4 Sets:

8 Barbell Push Press

10 Barbell Bent Over Rows (Supinated)

Rest 2min. Repeat

Workout

Metcon (5 Rounds for reps)

5 Sets of:

2:00 AMRAP:

12/9 Cal Assault Bike Sprint

8 Alt. DB Snatches 70/50

Max Toes-To-Bar in remaining time

Rest 1min
** If you dont have :45 to complete T2B, scale down the reps

Accessory Work

Metcon (No Measure)

3-4 Sets of Max Effort Banded Pull-Aparts

*Rest 90sec. Between Sets