Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

2 Front Squats + 2 Push/Split Jerks

Metcon (Weight)

Build up to a heavy complex of:

2 Front Squats (out of the rack) + 2 Push or Split Jerks

Rest 2min. Repeat For 4 Total Working Sets.

Metcon

Metcon (4 Rounds for reps)

4 Rounds of:

4min. Running Clock

400m Run

Immediately into max rounds and reps of:

4 Push Jerks 135/95

8 Toes-To-Bar

Rest 1min.

*Start where you left off for each new amrap so that you just have 1 total score at the end!