BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Jumping Jacks

10 Up-Downs

10 Alt. High Skips

Into…

EMOM x 8 MINUTES

MIN 1 – KB Deadlift

MIN 2 – :25 Banded Lat Pull-down / :25 Scap Pull-up

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Substitute KB Sumo deadlift high pulls

Finisher

1-Mile Run (Time)

Max Effort 1-Mile Run