BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Run, Bike, or Row

:30 Jump Rope

10 PVC Pass Thrus

10 Alt. Elbow Punches w/ BB

5 Strict Press w/ BB

5 Push Press or Push Jerk w/ BB

10 Kang Squats w/ BB

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 12:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)