BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Weight)

Every 7min. x 5 Rounds:

500m Row

100 Double Unders

5 Deadlifts (climbing)
Wanted to make cardio day a little more weight intensive today since we had “Murph” on Monday.

Start with a deadlift weight of around 50-60% of your 1 Rep Max and then build each round.

Feeling good? Keep going each round until you hit a 5 rep max at the end.

Feeling like just getting a good sweat in!? Then just leave it at 60-70% of your 1RM the whole time and focus on nice and slow, quality reps 🙂