BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Bike/Run/Row @ Moderate Pace

Into…

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Throughs

8 PVC Back Squats

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Throughs

6 PVC Overhead Squats or 6 Barbell OH Squat

6 PVC Snatch Grip Sotts Press or 6 Barbell Behind the Neck Push Press

Workout

Metcon (AMRAP – Reps)

EMOM X 21:00

Min 1: 5 Burpees + Max BB Squat Snatch 95/65 or Alt DB Power Snatches

Min 2: 10 V Ups + Max BB Thrusters or DB Thrusters

Min 3: Rest

Finisher

Metcon (No Measure)

3 Sets:

10 Ys w/ 2.5-5# in each hand

10Ts

10 Arrows

5 Tempo Push Ups @3131