BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Rack Lunge

Every 4min. x 4 Rounds:

6-8 Lunges Each leg

Immediately into;

200m Farmer Carry with (2) Kettlebells

Men Suggested Weight: 53-70s

Women Suggested Weight: 35-53s

*On the farmer carry’s, I legit just want you to walk at a brisk pace. Try not run or walk super slow.

Metcon

Metcon (AMRAP – Reps)

For Max Total Reps:

4min. of Echo Bike

4min. of Box Step-Ups with (1) 35/25lb. DB

3min. of Echo Bike

3min. of Box Step-Ups with (1) 35/25lb. DB

2min. of Echo Bike

2min. of Box Step-Ups with (1) 35/25lb. DB