WOD

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

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