BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (2 Rounds for reps)

Get as far as possible in 16min…

Run 200m

10 Toes-To-Bar

20 Barbell Front Squats 45/35lb

Run 400m

20 Toes-To-Bar

30 Barbell Front Squats 45/35lb

Run 600m

20 Toes-To-Bar

30 Barbell Front Squats 45/35lb

Run 400m

10 Toes-To-Bar

20 Barbell Front Squats 45/35lb

Run 200m

Rest 4min.

Get as far as possible in 16min…

Row 200m

20 Push-Ups

20 V Ups or GHDs

Row 400m

30 Push-Ups

30 V Ups or GHDs

Row 600m

30 Push-Ups

30 V Ups or GHDs

Row 400m

20 Push-Ups

20 V Ups or GHDs

Row 200m