WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1: *Row :30 + Groiners

Min 2: 10 BB Deadlift + Inch Worms with Push-up

*increase pace with each row (EZ→ Mod→ Hard→ Sprint)

Partner Metcon

Metcon (Time)

TEAMS OF 2…

FOR TIME

100 Calorie Row

50 Clean and Jerks (135/95)|(95/65)

80 Calorie Row

40 Clean and Jerks (155/105)|(135/95)

*P1 works while P2 rests, split work b/t partners any way.

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

5:00 Bike

:30 Hard/:30EZ

Then…

AMRAP x 5 MINUTES

5/5 SA DB Deadlift

10 Single DB Hang G2O*

5/5 SA DB Front Squat

*hold DB with both hands

Metcon

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 4 MINUTES

10 Cal Bike

5 Single DB Front Squat (Heavy, Athlete Choice)*

-Rest 1:00 b/t Sets-

*DB is held across chest.

Finisher

Metcon (Time)

FOR TIME

100 Ab-Mat Sit-Ups

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS…

6 Up-Down w/jump to plate

8 Plate Ground to Overhead

12 Alt. Cossack Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

60 Single-Unders

30 Air Squats

15 Burpees

Optional Finisher

Metcon (No Measure)

2 SETS

1:00 L/R Cross Body Hold*

-Rest :30 b/t Sides-

*One KB overhead (right side), one KB in suitcase position (left side)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

15 Plate G2OH (25/15)

7 Plate Thrusters

-into-

2 Rounds

30 Mountain Climbers

10 Push-ups or Knee Push-ups

2 Wall Walk

Skill

Metcon (No Measure)

SKILL PRACTICE

EMOM x 10 MINUTES

MIN 1 – :40 Practice Goat 1

MIN 2 – :40 Practice Goat 2

*Goat 1 Options:

Muscle-Up

Strict TTB

Pistol

*Goat 2 Options:

HSPU

H.S. Hold

H.S. Walk

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 Slam Balls (30/20)

MIN 2 – 20 Slam Ball Lunges

MIN 3 – 3 Wall Walks

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