BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean

Power Clean

After warm up sets complete:

Set 1: 5 reps at 65%

Set 2: 5 reps at 75%

Set 3: 5 reps at 85%

SUPERSET EACH SET WITH FRONT SQUAT BELOW

Front Squat

Front Squat

After warm up sets complete:

Set 1: 5 reps at 65%

Set 2: 5 reps at 75%

Set 3: As many reps as possible at 85% (5-8 rep range)

Rest 2-3min. After Each Superset

Metcon

Metcon (AMRAP – Reps)

15min. Running Clock…

10 Wall Balls (20/14lb.)

50 Push-Ups

20 Wall Balls

40 Push-Ups

30 Wall Balls

30 Push-Ups

40 Wall Balls

20 Push-Ups

50 Wall Balls

10 Push-Ups

…In remaining time, complete as many calories as possible on the Bike/ski/rowe