FRIDAY

BLK LBL Fitness Club – CrossFit®

Weightlifting

Front Squat

Front Squat

15min. to build up to:

Heavy 2 rep Front Squat.

In between Sets Complete 1 of the following: (You pick)

1.) 15 Heavy DB Russian Twists (L+R= 1 rep)

2.) 15 GHD Sit-Ups

3.) 15 Weighted Hanging Knee Raises

Rest 2min. Between Sets. Repeat For 4 Total Sets

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Rounds of:

1:30 AMRAP:

6 Cal Assault Bike

6 American KB Swings 70/53

-Rest 1:30-

Start where you left off for each new AMRAP.

ALL OUT EFFORT!