Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 Barbell or DB Front Squat

8BB or DB Sumo Deadlifts

8 Step-ups (or Reverse Lunges)

8 BB or DB Strict Press

250m Row (or 1:00 Run/Bike/Jump Rope)

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Substitutions:

Wall Balls –> DB Thrusters 35/20

SDHP –> DBs 35/20

Box Jumps –> Squat Jumps

Push Press –> DB Push Press 35/20

Row –> Run :25 out, :25 Back

Finisher

Metcon (No Measure)

3 SETS

:30 Left Plank (Elbow)

15 V UPs

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)