BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%

*No touch and go reps. Just singles.
GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat

Set 1: 5 Reps at 40%

Set 2: 5 Reps at 50%

Set 3: 5 Reps at 60%

Metcon

Metcon (AMRAP – Reps)

3 Min to get as far as possible:

5-10-15-20

Deadlifts 155/105

10-15-20-25

Wall Balls (20/14)

15-20-25-30

Box Jumps (20/20)

Rest 1:00

5:00 to get as far as possible: (same workout)

Rest 2:00

7:00 to FINISH