WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

25ft. High Knees

5/5 DB Hang Power Clean

25ft. Butt Kickers

5/5 DB Strict Press

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 DB Hang Power Cleans

MIN 3 – 200m Run

MIN 4 – 15 DB Shoulder to Overhead

BLK LBL Fitness Club – Mini Machines Summer Camp

Warm-up (No Measure)

6:00 EMOM

Min 1: shuttle run 50 sec

Min 2: 30 sec Wall balls

3 Rds:

10 PVC Strict Press

10 PVC back Rack Lung s

Strength/Skill

EMOM x 10 MINUTES

Odd: 5-10 Back Squats

Even: 5-10 Strict Pull-ups or Ring Rows

Metcon (Time)

3 ROUNDS FOR TIME

500/350m Row

75 Jump Ropes

15 Thrusters (Bar/PVC)

BLK LBL Fitness Club – Women’s CrossFit

Warm-up (No Measure)

3:00 tabata jump rope

into…

3 rounds

10 russian KB swings

10 jump squats (:01 pause at bottom)

Power Clean (Every :45 x 10 sets, 3 TNG power cleans)

Metcon (Time)

partner workout

in teams of 2…

8 rounds for time

200m run

150m row

*partners alternate rounds

BLK LBL Fitness Club – ZM:30

Warm-up (No Measure)

3 rounds tabata style (:20 on / :10 off)

mov 1 – row (increase pace each round)

mov 2 – russian KB swing (last round american swing)

mov 3 – alt. goblet lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14

14 American KBS

14 cal row

14 alt. KB goblet lunges
optional finisher

accumulate 3:00 hollow hold*

*every time you break, perform 30 mountain climbers

BLK LBL Fitness Club – Remix

Warm-up

Warm-up (No Measure)

3 ROUNDS, tabata style (:20 on/:10 off)

Mov 1 – Row (increase pace each round)

Mov 2 – Russian KB Swing (last round bump to American swing)

Mov 3 – Alt. Goblet Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 American Kettlebell Swings

14 Cal. Row

14 Alt. KB Goblet Lunges

Optional Finisher

Metcon (No Measure)

Accumulate 3:00 Hollow Hold*

*Every time you break, perform 30 Mountain Climbers