BLK LBL Fitness Club – CrossFit®

Weightlifting

,: Front Squat (5-5-5-5)

4 Total Working Sets:

5 Heavy Front Squats (building)

Immediately into;

1min. of Max Effort Pull-Ups*

Rest 2min

*Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have to break, then keep the rest breaks short, as you only have 1min.
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Metcon

Metcon (Time)

For Time:

100 Alt. DB Snatches 50/35

50 DB Power Cleans 50/35s

*EMOM 7 Wall Balls 20/14

*Start with the Wall Balls

*You may break up the snatches and cleans in any format you like 🙂

*RX+ 30/20lb ball
Time Cap 16:00