Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4:00 Run / Cardio

Then

3:00 AMRAP

10 Jump Squats

5 Walk out Push Ups

10 Alt V Ups

Workout

Metcon (Distance)

Running Conditioning

10 Sets:

:20 MAX Distance Run

:50 Recovery Jog

After completion of your 10:00 Run…

-2:00 Rest-

Metcon (4 Rounds for time)

4 SETS

10 DB Ground to Overhead

10 DB Push Press

10 DB Burpees

1:00 Run, Bike, or Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)