WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20 Butt Kickers

:20 High Knees

:20 Jumping Jacks

100m Run

10 Scap Push Ups

5 Negative Push Ups

10 DB Deadlifts

Workout

Metcon (Time)

3 SETS

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS

7/7 Single DB Shoulder Press (:01 Pause Overhead)

20 Slow Heels Taps Over DB

20 Slow DB Russian Twist

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20 Butt Kickers

:20 High Knees

:20 Jumping Jacks

100m Run

10 Scap Push Ups

5 Negative Push Ups

10 DB Deadlifts

Workout

Metcon (Time)

3 SETS

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS

7/7 Single DB Shoulder Press (:01 Pause Overhead)

20 Slow Heels Taps Over DB

20 Slow DB Russian Twist

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Cossack Squats

Into…

AMRAP x 4 MINUTES

10 Elbow Punches w/ Empty Barbell

10 BB Strict Press

5 Front Squats

10 Alt Step-Ups

Strength

Metcon (No Measure)

5 Sets:

5 Tempo Front Squats w/ 2 DB @3131

10/10 Fire hydrants

:30 Glute Bridge Hold

Workout

Metcon (Time)

FOR TIME

6-9-15-21

DB Thrusters 35/20

15-12-9-6

Box Jumps (30/24)

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Cossack Squats

Into…

AMRAP x 4 MINUTES

10 Elbow Punches w/ Empty Barbell

10 BB Strict Press

5 Front Squats

10 Alt Step-Ups

Strength

Metcon (No Measure)

5 Sets:

5 Tempo Front Squats w/ 2 DB @3131

10/10 Fire hydrants

:30 Glute Bridge Hold

Workout

Metcon (Time)

FOR TIME

6-9-15-21

DB Thrusters 35/20

15-12-9-6

Box Jumps (30/24)

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run Easy

10 Scap Push-Ups

5 Inch Worms + Push-Up

10 Bootstrappers

Into…

AMRAP x 5 MINUTES

100m Run Moderate pace

10 Up-Downs

10 Groiners

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
MIN 1 NO ROWER OPTION : 15 Jumping Air Squats

Finisher

Metcon (No Measure)

FOR QUALITY

3 Rds:

5 Perfect Push Ups Tempo @3131

15 V Ups

:30 Plank Hold

(No Measure)