BLK LBL Fitness Club – CrossFit®

Metcon (AMRAP – Reps)

Metcon

5 Rounds: (35min. Total)

40sec. of Rowing (Goal: 12-18 Cals)

20sec. of Rest

40sec. of DB Bench Press (Goal: 10-12 Reps)

20sec. of Rest

40sec. of DB Sit-Ups (Goal: 10-12 Reps)

20sec. of Rest

40sec. of Echo Bike (Goal: 12-18 Cals)

20sec. of Rest

40sec. of DB Deadlifts (Goal 10-12 Reps)

20sec. of Rest

40sec. of Box Jumps (24/20″) (Goal: 15-20 reps)

20sec. of Rest

40sec. of DB Push Press (Goal: 10-15 Reps)

20sec. of Rest
Some weight recommendations for the Men:

Bench Press: 45-50lbs.

DB Sit-Up: 45-50lbs.

DB Deadlift: 50-70lbs.

DB Push Press: 45-50lbs.

Some weight recommendations for the Women:

Bench Press: 20-30lbs.

DB Sit-Up: 25-35lbs.

DB Deadlift: 35-50lbs.

DB Push Press: 25-30lbs.