BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike or Row

8 Step Ups

10 PVC Pass Through

10 Jumping Overhead Squat

5 Broad Jumps

Strength

Snatch (8×2)

SNATCH COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

7 Hang Power Snatch (95/65)|(65/45)

5 Box Jump (24/20)

-Rest 2:00-

AMRAP x 4 MINUTES

7 Hang Power Snatch (95/65)|(65/45)

5 Box Jumps (24/20)