BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean Following the warm-up go into your teaching of the Power Clean. Workout Metcon (Time) FOR TIME 1000/800m Row or 800m Run* 60 Slam Balls (30/20)|(20/10) 30 Power Cleans (155/105)|(115/75) 60 Slam Balls 1000/800m Row or 800m Run* *If you start on rower, finish on 800m Run; if you start on the 800m Run, finish on the Row (Score is Time) Cool Down Warm-up (No Measure) FOR QUALITY 400m Lung Walk —FEEL THE GLUTE BURN— (No Measure)
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