BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 Rounds

10 Alt Groiners

10 Bootstrappers

Then …

“Bring Sally Up”*

*Play song: “Flowers” by Moby

Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat

Any time the song says “Bring Sally Up,” athletes stand up

Strength

Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back & Shoulders

(No Measure)