WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND…

25ft Butt Kickers

25ft High Knees

25ft High Skips

25ft Partner Banded Running (25ft Each Partner)

AMRAP x 6 MINUTES…

5 MB Front Squats

5 MB Push Press to Target

5 MB Thrusters

100m Run

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

400m Run

60 Wall Balls (20/14)|(14/10)

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

-37:00 Time Cap-

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Option #1: Play a game!

or…

Option #2: General Warm-Up

3 Rounds

1:00 Row (Easy-Moderate Pace)

5 Push-Ups to down dog (can be done from the knees)

5/5 Single Arm Ring Rows

10 Alt. Reverse Lunges

Recovery Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

15 Cal. Row

50m Farmer’s Carry

12 Alt. KB Goblet Step-Ups

:30/:30 Side Plank

*Move at a moderate pace for quality!

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5 Push-Up + Pike

10 KB RDL

10 Scap Pull-Ups

into..

3 ROUNDS…

10 Ring Rows

10 RKBS (warm-up weight KB)

10 Up-Downs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1 Strict Pull-up

2 Russian KB Swing (70/53)|(53/35)

3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.

**Vest optional for workout.

Finisher

Metcon (No Measure)

3 SETS

20 Heel Taps Over KB

20 Hollow Rocks

-Rest as Needed b/t Sets-

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

25’ Bear Crawl

8/8 Single Arm Shoulder Press

8/8 Single Arm Suitcase DL

Workout

Metcon (Time)

FOR TIME

18-15-12-9-6-3*

DB Deadlifts

DB Push Press

*200m Run after each full Set (workout ends with 200m run)

-15:00 Hard Cap-