BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (No Measure)

FLEX FRIDAY

20:00 CAP

3 Rounds:

30 Banded Glute Bridges

10/10 DB Bent Over Rows

10 DBL DB Tricep Extensions

15 Standing Calf Raises

Metcon

Metcon (AMRAP – Reps)

Get as far as possible in 15min…

12-11-10-9-8-7-6-5-4-3-2-1

Cal Assault Bike

Pull-Ups

American KB Swings (53/35lb.)

Push Jerks (95/65lb.)

Ladies start at 11. Lets see if the boys can catch up 🙂
RX+ is 70/53lb. KB and 115/75lb. Push Jerks