Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean

Power Clean

EMOM x 3min.

4 Power Cleans (135/95)

EMOM x 3min.

3 Power Cleans (155/105)

EMOM x 3min.

2 Power Cleans (185/125)

EMOM x 3min.

1 Power Clean (205/135)
*These numbers are just a rough idea for many of you. Scale as needed, but it should be around 50/60/70/80% effort as you progress through this.

Back Rack Lunge

Back Rack Lunge

3 Sets of 10 Reps (5 reps on each leg)

Rest 90sec. Between Sets

Workout

Metcon (Time)

ASSAULT BIKE

50 Cals ALL OUT… #GodSpeed
You really have to GIVE IT EVERYTHING today! I know this makes you nervous just reading it, but these are some of the most rewarding pieces you’ll ever do when you get that “it’s over” feeling!