BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (No Measure)

20min. Flex Friday Lifting Window:

3 Supersets Of:

8-10 Reverse Grip Bench Press

8-10 Barbell Bent Over Rows

8-10 Weighted Hanging Knee Raises

Rest 2min. Between Sets

Part 2 (after you finish part 1)

3 Sets of Weighted Dips to failure.

Rest 60-90sec. Between Sets.

Metcon

Metcon (Time)

For Time:

100 Double Unders

5 Rounds:

15 American KB Swings 53/35lb.

15 Push-Ups

100 Double Unders

5 Rounds:

15 American KB Swings 53/35lb.

15 Push-Ups

Time CAP: 15min.