BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats
Into…
3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target
Strength
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
Workout
“AWW C’MON KAREN!” (Time)
FOR TIME
150 Wall Balls (20/14)|(14/10)*
*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.
(Score is Time)