BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat

3 Working Sets

6-8 Reps

superset with;

12-15 Weighted DB Sit-Ups

Rest 2min

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute running clock…

Buy In of 1000m Row or 1000m Ski or 50/40 Cal Bike

then;

AMRAP

21 Wall Balls (20/14lb.)

12 Toes-To-Bar