WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Deadlifts

5 Good Mornings with 1 DB behind neck

5 Slow RDLs

5 Upright Rows

5 Shoulder Press

Into…

EMOM x 4 MINUTES

Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers

Min 2 – 10 Alt. Groiners + Max Squat Jumps

Hero Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Use DBs! Have some fun!

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Deadlifts

5 Good Mornings with 1 DB behind neck

5 Slow RDLs

5 Upright Rows

5 Shoulder Press

Into…

EMOM x 4 MINUTES

Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers

Min 2 – 10 Alt. Groiners + Max Squat Jumps

Hero Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Use DBs! Have some fun!

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Run

Into…

EMOM x 8 MINUTES

MIN 1 – :25 Lunges / :25 Step-Ups

MIN 2 – :25 KB Deadlift / :25 KB Swings

Workout

Metcon (No Measure)

EVERY 4:00 x 5 SETS

30 KB Swings (53/35)|(35/26)

10/10 SA Front Rack Step-Ups (24/20)*

10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

(No Measure)

Finisher

Metcon (No Measure)

8 SETS

TABATA (:20 on/:10 off)

MOVT 1 – V Ups

MOVT 2 – Plank

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2:00 Run

Into…

EMOM x 8 MINUTES

MIN 1 – :25 Lunges / :25 Step-Ups

MIN 2 – :25 KB Deadlift / :25 KB Swings

Workout

Metcon (No Measure)

EVERY 4:00 x 5 SETS

30 KB Swings (53/35)|(35/26)

10/10 SA Front Rack Step-Ups (24/20)*

10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

(No Measure)

Finisher

Metcon (No Measure)

8 SETS

TABATA (:20 on/:10 off)

MOVT 1 – V Ups

MOVT 2 – Plank

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Row*

*Increase pace every :30

Into…

AMRAP x 6 MINUTES

10 Alt Groiners

10 Alt Lunges w/ Torso Twist

10 Tempo Air Squats (3221)

10 Empty Barbell Kang Squats

Workout

Metcon (AMRAP – Reps)

2 Rounds ON A 12:00 RUNNING CLOCK…

800m Run or 4:00 of movement

60 Sit-Ups

30 DB Front Squats

Max Burpees In Time Remaining…

-Rest 2:00_

(Score is Meters)