BLK LBL Fitness Club – CrossFit®

Weightlifting

Front Squat

8 Barbell Front Squats

Immediately into;

Max Seated Banded Abductions

Rest 90sec. Repeat For 4 Total Sets.

Metcon

Metcon (Time)

18min. to try and finish…

12/10 Cal Echo Bike

10 Burpees

10 Squat Cleans 135/95

Immediately into;

12/10 Cal Echo Bike

10 Burpees

8 Squat Cleans 155/105

Immediately into;

12/10 Cal Echo Bike

10 Burpees

6 Squat Cleans 185/135

Immediately into;

12/10 Cal Echo Bike

10 Burpees

4 Squat Cleans 205/145

Immediately into;

12/10 Cal Echo Bike

10 Burpees

2 Squat Cleans 225/155