BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds with a single light DB…

3 Push Up to Down Dogs

5/5 Single Leg Cross Body DB RDL

7/7 Arnold Presses

9 Cal Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Handstand Push-up Development

Workout

Metcon (Time)

ON A 7:00 RUNNING CLOCK…

1000m Row then…

Max HSPU in Remaining Time

Immediately into…

FOR TIME*

35 DB Manmakers (35/25)|(25/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

7 DB Double Hammer Curl

7 DB Double Curl

7 DB Double Half Curl

-Rest as Needed b/t Sets-