BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
2:00 Jog
Then …
1 ROUND
5 inch worms
10 clean deadlifts
20 mountain climbers
5+5 hang high pull + muscle clean
10 alt cossack squats
5 power clean with BB or DB
10 lateral jumps over BB or DB
Strength
Power Clean (6×3)
EMOM x 6 MINUTES
3 Power Cleans
OR
8 DB Power Clean and Jerks (practice cycling)
*Build in weight. FOCUS ON GOOD FORM
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10
Burpee Over the Bar
Power Clean (135/95)|(95/65) or DB
Shoulder to Overhead
(Score is Time)
Optional Finisher
Metcon (No Measure)
NOT FOR TIME
30 Barbell Roll-Outs
*If you have a barbell
**If not, accumulate 3:00 Plank!