BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1: Up Downs / Air Squats / V-ups / Burpees

MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders

Strength

Metcon (Weight)

CLEAN COMPLEX

E2MOM x 10 MINUTES…

1 Squat Clean + 2 Front Squats

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

2 Squat Clean (225/155)|(165/115)

20 Double Unders

10 Toes 2 Bar