BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

200m Run

8 BB sumo deadlift High pulls

8 Push Ups

8 Up-Down Over Bar

Workout

Metcon (2 Rounds for reps)

0:00 – 9:00:

2 Rounds:

Run 400m

Row 400m

9:00-18:00:

7min. AMRAP:

7 Bench Press (135/75)

7 SDHP’s (115/75)

7 American KB Swings 70/53

18:00 – 27:00:

2 Rounds:

Run 400m

Row 400m

27:00 – 36:00:

7min. AMRAP:

7 Bench Press (135/75)

7 SDHP’s (115/75)

7 American KB Swings 70/53
Score is your reps in the 2 AMRAPS