BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

*FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL!

40:00 AMRAP

400m Run

75 D/U

10 Strict Chin-ups

25/20 Cal Row

10 Bench Press (135/95)

10 Ring Dips (OR 15 Bench Dips)

400m Run

150ft KB Farmer Carry (70s/53s)

10 Alt Step Back Lunges (each leg) (20 total reps)

25/20 Cal Bike

10 Strict T2B

1:00 Plank

*Wear 20/14# Vest