BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS

:15 Jumping Jacks

:15 Bootstrappers

:15 Groiners

:15 Air Squats

Into…

2-3 ROUNDS

100m Run

5 DB Deadlift

5 DB Muscle Clean

5 DB Front Squats

Strength

Front Squat (5-5-5-5-5-5-5)

7 Sets of 5 Reps

DB Front Squat

*:30 Plank Hold on DBs

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

E2MOM x 12 MINUTES

200m Run

Max DB Squat Cleans

(Score is Reps)