BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Push Ups

8/8 DB Swings

6 DB Front Squats

6 DB Push Press

Skill

Metcon (No Measure)

4 SETS ON A 12:00 RUNNING CLOCK

8 Alt V UPs with :01 Pause at Top

15/15 Seated SL Lift over upright DB

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Alt. DB Hang Split Snatch (50/35)|(35/20)*

15 Knees to Elbow or V Ups

20 Wall Balls or DB Thrusters

*Arms alternate each rep, athlete can choose which leg to split.

(Score is Rounds + Reps)