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BLK LBL Fitness Club – CrossFit®


Back Rack Lunge (Double Progression Week 7)

4-6 Reps on EACH leg


10-12 Heavy DB Russian Twists

Rest 2min. Repeat For 3 Total Sets.
The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.


Metcon (AMRAP – Reps)

Get as far as possible in 18min….

50 Cal Row

10 Box Step-Ups with (1) 50/35lb DB

40 Cal Row

20 Box Step-Ups with (1) 50/35lb DB

30 Cal Row

30 Box Step-Ups with (1) 50/35lb DB

20 Cal Row

40 Box Step-Ups with (1) 50/35b DB

10 Cal Row

50 Box Step-Ups with (1) 50/35lb DB

*You may start from the top down or the bottom up. Your choice today 🙂
Time wise, I do not think anyone will finish this one, but just incase you do, put the whole 300 reps and your time in the comments!