BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (Weight)

EMOM x 15min.

2 Power Cleans

2 Front Squats

2 Split Jerks

*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.

Metcon

Metcon (Time)

Half Murph

For Time:

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run
RX+ is with a 20lb. Vest for Guys and a 14lb. Vest for the Ladies.