BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-Ups

5/5 Single Arm DB Bent Over Rows

10 Scap Pull-ups or Shoulder Shrugs

:30 Hollow Hold

Strength

Metcon (Weight)

10:00 EMOM

Min 1: 5 Strict Pull-up / Bent Over Row (HEAVY)

Min 2: 5 Strict Press (DB or BB & Build in weight if possible)

*If you do not have ability to increase weight, work for :30 for max reps

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 16 Box Jumps or Step Ups (24/20)

MIN 3 – Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Kipping Pull-up, 10 Ring Row, or 20 Banded Pull Apart / Lat Pull Downs every round.

(No Measure)