BLK LBL Fitness Club – CrossFit®

Weightlifting

Strict Press (3X8)

Strict Press (Double Progression Week 4 “DELOAD”)

3 Working Sets:

6-8 Reps

superset with;

10-12 Hanging Weighted Knee Raises

Rest 2min

*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Metcon

Metcon (Time)

10 Rounds For Time:

10 Cal Cardio

10 Burpees Over DB

3 Devil Press 50/35s

Time CAP: 18min.