BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Lunges

10 Push-Up to Pike

20 Jumping Jacks

Into…

AMRAP x 5 MINUTES

10 Tuck Jumps

10 Tempo Strict Press (empty BB)

10 Up Downs

Strength

Shoulder Press (2RM)

ON A 15:00 RUNNING CLOCK…

Build to a heavy 2 Rep Strict Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50-30-10

Push Press (115/75)|(75/55)

Box Jumps (20)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Slow Banded Sumo Good Mornings

30 Banded Curls

(No Measure)