BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Weight)

Every 4min. x 5 Rounds:

200m Run

200m Row

5 Power Clean + Jerks (Climbing)
Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Strict Pull-Ups

Strict HSPUs

*A CHALK Classic repeat. Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:

1.) kip all of it

2.) 10 Rounds of just 3 reps each to keep you moving

3.) Only kip 1 movement

4.) Start backwards and give yourself a 15min. CAP

Accessory Work

Pick 1 or 2 options below:

1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)

2.) 3 Sets of 1min. Weighted Planks. Rest 1min. between sets.

3.) 3 Sets 10-12 Barbell Rollouts