WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Play a Game!

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 12/10 Cal. Row

MIN 2 – 12 Burpees

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1: Up Downs / Air Squats / V-ups / Burpees

MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders

Strength

Metcon (Weight)

CLEAN COMPLEX

E2MOM x 10 MINUTES…

1 Squat Clean + 2 Front Squats

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

2 Squat Clean (225/155)|(165/115)

20 Double Unders

10 Toes 2 Bar

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

100ft Side Shuffle

100ft High Knees

100ft Butt Kickers

100ft Bear Crawl

10 Step-ups on Box

Metcon

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

200m Run

20 Russian KB Swing

20 KB Goblet Box Step-Ups

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2:00 Bike (:30 EZ/ :30 Hard for 2:00)

2 ROUNDS

5/5 Single Arm Ring Row

10 Air Squats

5/5 Single Arm DB Strict Press

Metcon

Metcon (4 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Bike for Cal

Tabata 2 – Ring Row

Tabata 3 – Jumping Air Squat

Tabata 4 – DB Strict Press

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike (Moderate Effort)

20 Mountain Climbers

10 Hand Release Push-ups

10 Jumping Squats

10 V-ups

Strength

Push Press (5×5 (20×1))

Metcon

Metcon (Time)

FOR TIME

800m Run

25 Push Press (135/95)|(95/65)

800m Run

20 Push Press (155/105)|(135/95)

800m Run

15 Push Press (185/125)|(135/95)