BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

*FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL!

40:00 AMRAP

25/20 Cal Bike

15 Empty Barbell Front Rack Lunge (OR add light weight)

15 Slamballs (30/20)

25/20 Cal Row

15 Empty Barbell Curls (OR add light weight)

15 Empty Barbell Strict Press

25/20 Cal Ski

15 Push-ups

15 Air Squats

400m Run

15 Strict Pull-Ups (OR kipping pull-ups)

15 Hanging Knee Raises

*Use same weight across all barbell movements. Limitation will be barbell curl weight.

*Wear 20/14# Vest