BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds)

5 Rounds:

Min 1) 12/10 Cal Bike

Min 2) 15 SDHP’s (95/65lbs.)

Min 3) 50 Double Unders

Min 4) 200m Run

Min 5) 12-18 DB Box Step Ups (20″)

Min 6) Max Sit-Ups

Min 7) Rest
I want today to be fun, but also a little personal in terms of difficulty. So I am going to throw a few optional choices in here to beef it up.

Pick anywhere between none of them to all of them 🙂

1.) Do 5 muscle ups instead of SDHP’s

2.) 75 Double Unders instead of 50

3.) 200m Ski instead of Row

4.) Max GHD Sit-Ups instead of regular

5.) 10 SDHP with 135/95 instead of 15 at 95/65

*Also, for the DB Step Overs, go as heavy as you can. RX is 50 for men and 35 for ladies, but I think a lot of you can do more 🙂