BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

1:00 Single or Double Unders

10 Plank to Pike w/ :01 Hold in Pike

10 Hollow Rocks

:30 Front Rack Alt. Elbow Punches

5 Strict Press w/ :03 OH Hold

Into…

Shoulder & Trap Smash w/ Empty Barbell…

2-3 SETS x 10 Passes / Each Arm

Strength

Shoulder Press (2RM)

EVERY 1:30 X 10 Sets

Build to 2RM Strict Press

(Score is Weight)

Workout

Metcon (5 Rounds for reps)

5 SETS

ON A 2:30 RUNNING CLOCK…

8 Strict Press (95/65)|(65/45)

10 Hang Clean and Jerks

Max Double Unders in Remaining Time…

-Rest :30 b/t Sets-

(Score is DU in each round)