BLK LBL Fitness Club – CrossFit®

Metcon

Pidgeon (Time)

7 Rounds for Time

7 Sumo Deadlift High-Pulls (95/65 lb)

16 Box Jumps (24/20 in)

45 Double-Unders

Cash out:

2016 meter Row

Wear a Weight Vest (20/14 lb)

Accessory Work

*If time permits

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.