BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10/10 Moose Antlers

10 Hollow Rocks

10 Supermans

Into…

3 ROUNDS

10 Scap Pull-Ups

10 Scap Push-Ups

10 Empty Barbell Good Mornings

10 Alt. Elbow Punches

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring*

Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)

*Or 5-10 Toes Through Rings

(No Measure)

Workout

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout!

(Score is Rounds + Reps)
Alternatives to Muscle Ups

*20 Burpee Pull Ups

* 20 DB Devils Presses