Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

LONG warm Up

AMRAP x 12 MINUTES

200m Run

10/10 Single Arm DB Bent Over Rows

10 Alt. DB Step-ups

10/10 Single Arm DB Push Press

10/10 DB Hammer Curls

:30 Hollow Hold

Workout

Metcon (5 Rounds for time)

5 ROUNDS ON the 5:00*

400m Run

14 DB Step-Back Lunges (50/35)|(35/25)

14 HSPU or Seated Strict Press

* Goal is to finish in 4 min or less

(Score is Time)

Finisher

Metcon (No Measure)

COOL DOWN

400m Walk