BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Row*

*Increase pace every :30

Into…

AMRAP x 6 MINUTES

10 Alt Groiners

10 Alt Lunges w/ Torso Twist

10 Tempo Air Squats (3221)

10 Empty Barbell Kang Squats

Workout

Metcon (AMRAP – Reps)

2 Rounds ON A 12:00 RUNNING CLOCK…

800m Run or 4:00 of movement

60 Sit-Ups

30 DB Front Squats

Max Burpees In Time Remaining…

-Rest 2:00_

(Score is Meters)