WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Air Squats

5 Walk out + Double Push Up

10 Press UPs

10 Up Downs

Skill

Metcon (No Measure)

10:00 EMOM

Min 1: 200m Jog

Min 2: AMRAP 5 DB or BB Power Cleans + 5 Front Squats + 5 Push Press

Workout

Metcon (3 Rounds for time)

0-10:00 Complete:

“Fran”

21-15-9

Thrusters (BB or DB)

Pull Ups or Bent Over Rows

10-20:00 Complete:

“Karen”

150 Wall Balls (20/14) or

150 Box Step Ups with (20/15 weight) *

*Based on Equipment

20-FINISH Complete:

800m Run For Time

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

200m Jog

25ft. Single Arm KB Front Rack Carry (Right)

25ft. Inch Worm w/Frog Jump

25ft. Single Arm KB Front Rack Carry (Left)

200m Jog

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice)

MIN 2 – :45 DBL KB Front Rack Hold

MIN 3 – :45 Max Up-Downs

(Score is Total Number of Up-Downs)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)

MIN 2 – :45 Backpack Front Rack Hold

MIN 3 – :45 MAX Up-Downs

(Score is Total Number of Up-Downs)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1- :50 Bike/Run/Row/Jumping Jacks

MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 Wall Balls

6 Jumping Pull-Ups

6 Sit-Ups

*P1 completes 2 rounds, while P2 bikes for max calories

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 Backpack Thrusters

6 Backpack Bicep Curls

6 Sit-Ups

1:00 Run

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Inch Worms + Push-Up

Into…

3 ROUNDS

5 Tuck Jumps

10 Jumping Air Squats

10 Push-Up to Pike

Finish Warm Up with

200m Run to map out distance

Workout

Metcon (No Measure)

Murph Prep

15 Rounds On the 2:00-

200m Run or :45 Cardio

5 Pull Ups or Bent Over Rows

10 Push Ups

15 Air Squats

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Row Feet on straps (or :30 Backpack Deadlifts)

10 Scap Push-Ups

:30 Row Arms & Hips only (or :30 Backpack Deadlifts)

25ft (:15) High Knees + 25ft (:15) Butt Kickers

:30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls)

20 Alt. Skaters

:30 Row *Full Strokes (or :30 Backpack Russian Swings)

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Cal Row

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Calories + Meters)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Backpack Russian Swings

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Swings + Meters)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Perfect Push-Ups

1:00 Plank

-Rest 1:00 b/t Sets-

(No Measure)