BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Ring Row (or DB Bent Over Row)

MIN 2 – :45 Alt Samson Lunge

MIN 3 – :45 Up-Down Step-Up

MIN 4 – :45 Hollow Rock

Skill

Metcon (No Measure)

EVERY 2:00 FOR 5 SETS…

3 Rds of DB Complex*

100m Jog

*Complex is:

1 deadlift + 1 hang power clean + 1 Push Press + 1 Thruster

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 DB Ground to Overhead

12 Box Jumps (20)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

9 DB Thrusters

9 Box Jumps (24/20)

75m Run

-Rest 1:00-

AMRAP x 5 MINUTES

6 DB Devils Press

6 Box Jumps (30/24)

50m Run

(Score is Rounds + Reps)