BLK LBL Fitness Club – CrossFit®

Weightlifting

3 Supersets:

3-5 Front Squats (70-80% effort on all sets)

6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

Front Squat (3X5)

Barbell Hip Thrust (3×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

3min. AMRAP:

10 American KB Swings (53/35lbs.)

10 Cal Echo Bike

Rest 1min. Repeat For 5 Total Rounds.

Round 1: As written above

Round 2: 10 Air Squats + 10 Cal Bike

Round 3: As written above

Round 4: 10 Air Squats + 10 Cal Bike

Round 5: As written above
For scoring purposes, start where you left off going into the next round.

*Make sure you are alternating between air squats and KB Swings each round 🙂

*Men RX+ is a 70lb. KB

*Women RX+ is a 53lb. KB