Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES (light DB)

5 DB Press (Right arm)

5 Single Arm Front Rack Split Squat (Right arm)

5 DB Press (Left arm)

5 Single Arm Front Rack Split Squat (Left arm)

:20 Hollow Hold

200m Run

Workout

Metcon (4 Rounds for time)

4 ROUNDS ON 6:00

600m Run or 3:00 Cardio

8/8 Single Arm DB Burpee (50/35)|(35/25) (lift DB to side every rep)

8/8 Single Arm DB OH Lunge

8/8 Single Arm DB Snatch

*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

(Score is each round for time)

Finisher

Metcon (No Measure)

4 SETS*

Max SA Hammer Curls

Max SA Strict Press

Max Hollow Rock Hold

*Rounds 1&3 Right Arm

* Rounds 2&4 Left Arm

-Rest 1:00-

(No Measure)