BLK LBL Fitness Club – CrossFit®

Workout

Metcon (No Measure)

Each station will be 10:00 with a transition period of 5:00 between each segment.

5 stations total (70:00 total time + warmup)

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STATION 1 (Sleds | Backyard)

With a partner for distance:

12-19-20

Calorie Row (per person)*

*While the partner is doing their calories, the other partner pushes the sled (1X45/2X45) down and back as many times as possible. Stop whenever calories are completed and switch. Repeat until both partners get 12-19-20 calories.

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STATION 2 (Backyard)

For Time:

12-19-20

Clean & Jerks 135/95

Box Step Ups (each leg) holding plate 35/25

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STATION 3 (HSPU Wall)

For Time:

12-19-20

KB Deadlifts 72/53

HSPU

** 3 Muscle Ups/ 10 Toes through Rings after each full set

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STATION 4 (Rig)

10:00 AMRAP

12 Chest to Bar Pull-Ups

19 Burpees to a 6″ target

20 Bench/Ring Dips

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STATION 5 (Cardio Area)

10:00 AMRAP

12 Alt Pistols / DB Front Squats 50/35 or 35/25

19 GHD Sit Ups / Sit Ups

20 Cal Bike”