Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 Rounds (10:00 CAP)

40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups → 10 Up-Downs

15 KB Deadlifts → 12 Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster

15 Ring Rows → 12 Kips Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups

Strength

Squat Clean (8×2)

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups