BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (3X8)

Back Squat (Double Progression Week 4 “DELOAD” )

3 Working Sets:

6-8 Reps

superset with;

12-15 Weighted DB Sit-Ups

Rest 2min

*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Metcon

Go Fast or Die Trying (Time)

Every 5:00 x 4 Rounds:

15 Thrusters (95/65)

Run 400m

15 Pull-ups

*Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible.

*Score Is Your Slowest Round!

RX+ option:

7 Muscle Ups and 115/75 #