BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – :45 Deadbugs

MIN 2 – :45 Inch Worms + Push-Up

Into …

EMOM x 4 MINUTES

MIN 1 – :45 Scap Pull-Ups

MIN 2 – :45 Hollow Body Hold

Extended Warm-up

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-7 Hollow Body Strict Pull-Ups

MIN 2 – 5 TNG Power Snatches*

*Start moderate, build to moderate-heavy. All sets unbroken.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Power Snatch (95/65)|(65/45)

Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

800m Jog

(No Measure)