BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Jerk

BIG Push/Pull EMOM

EMOM x 20min.

Min. 1) 5 Push Jerks (Climbing)

Min. 2) *Pick One

Options:

*30sec. of Kipping Pull-Ups

*5 Muscle Ups

*3-5 Weighted Pull-Ups

Important Notes:

Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score.

Metcon

Metcon (Time)

15min. AMRAP:

5-10-15-20-25

Burpees

10-20-30-40-50

Wall Balls (20/14lb.)

20-40-60-80-100

Double Unders