BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Rack Lunge (Double Progression Week 4 “DELOAD”

5 Reps on EACH leg

superset with;

6 Lateral Barbell Lunges on EACH leg

Rest 2min. Repeat For 3 Total Sets.

Set 1 Lunges: 40% of heaviest

Set 2 Lunges: 50% of heaviest

Set 3 Lunges: 60% of heaviest
*Those percentages are going off of the heaviest set you completed this month. The lateral lunges should be around the same %, but based off effort.

Metcon

The Chief (AMRAP – Reps)

5 Rounds for Total Reps:

3:00 AMRAP:

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1:00 Rest Btw