BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength Back Squat (1×2 / 1×2 / 1×2) BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 25 DB Front Squats (50/35)|(35/20) 15 Chest to Bar Pull-Ups 10 DB Up-Down 5 DB Renegade Rows (row R, row L, Push up) (Score is Time)
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