Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Jog

Then …

1 ROUND

5 inch worms

10 clean deadlifts

20 mountain climbers

5+5 hang high pull + muscle clean

10 alt cossack squats

5 power clean with BB or DB

10 lateral jumps over BB or DB

Strength

Power Clean (6×3)

EMOM x 6 MINUTES

3 Power Cleans

OR

8 DB Power Clean and Jerks (practice cycling)

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10

Burpee Over the Bar

Power Clean (135/95)|(95/65) or DB

Shoulder to Overhead

(Score is Time)

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

30 Barbell Roll-Outs

*If you have a barbell

**If not, accumulate 3:00 Plank!