BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 SETS

:30 Bootstrappers

:30 BW Good Mornings

:30 Scap Push-Ups

:30 Row

Into…

EMOM x 6 MINUTES

MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)

MIN 2 – :50 Row (EZ → Mod → Hard)

Strength

Deadlift (1×4 / 1×4 / 1×4+)

DEADLIFT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

15:00 AMRAP

20 Deadlifts 135/95*

30 V Ups

400m Run

*add 20/10 each round

(Score is Reps)