WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Med Ball Deadlift

5 Med Ball Front Squat

10 Bodyweight Reverse Lunges

20 Plank Med Ball Taps

Workout

Metcon (Time)

8 ROUNDS FOR TIME

10 Med. Ball Squat Clean

12 Med. Ball Reverse Lunges

14 Med. Ball Plank Rolls

-16:00 Hard Cap-

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

2 ROUNDS:

10 Arm Haulers

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

(No Measure)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (2 MIN CAP)

5 Bodyweight Kang Squats*

10 Alt. Groiners w/twist

20 Mountain Climbers

*Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning

Into …

1 ROUND (4 MIN CAP)

1:00 Row

10 Alt. Step-Ups

1:00 Bike

10 Box Jumps w/step down

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

12/10 Cal. Row

7 Box Jumps

12/10 Cal. Bike

7 Box Jumps

-Rest 2:30-

Repeat!

(Score is Rounds + Reps)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

4 Up-Downs w/right hand on DB*

:30 Tuck Hold

4 Up-Downs w/left hand on DB

6/6 Single Arm DB Strict Press

Into …

1 ROUND

4 Burpee w/right hand on DB

10 Sit-Ups

4 Burpees w/left hand on DB

6/6 Single Arm DB Push Press

Workout

Metcon (No Measure)

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 6/6 Single Arm DB Burpee

MIN 2 – 12/12 Single Arm DB Push Press

MIN 3 – 18 Sit-Ups

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Bootstraps

Into…(8:00 Cap)

2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches

2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs

2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD

10RM Back Squat

(Score is Load)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-

(Score is Time)