BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

Teams of 2: “You go, I go” Style

For Time:

(5) Burpees

(6) DB Goblet Squats (50/35lb.)

(7) Pull-Ups

(8) Calorie EchoBike

(9) DB Deadlifts (50/35s)

(10) Air Squats

(11) Push-Ups

(12) DB Lunges (50/35s)

(13) Calorie Row

(14) Box Jumps (24/20″)

*Read how to complete below

*Time CAP: 40min.
Goes like this….

5 Burpees (each)

then;

6 DB Goblet Squats (each)

5 Burpees (each)

then;

7 Pull-Ups (each)

6 DB Goblet Squats (each)

5 Burpees (each)

then;

8 Calorie Echo Bike (each)

7 Pull-Ups (each)

6 DB Goblet Squats (each)

5 Burpees (each)

…. And so on…. Your last round is 14 box jumps (each) and then all the way back down to 5 burpees (each)