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BLK LBL Fitness Club – CrossFit®

Partner Metcon

Metcon (Time)

Teams of 2: Only 1 person works at a time.

Task #1:

300 Wall Balls (20/14lb.)

*Partner 1 must hold the top of the deadlift before partner 2 can do wall balls.

*Weight: 135/95lbs.

Immediately into;

Task #2:

200 Pull-Ups

*Partner 1 must power clean the bar off the ground and hold the bar in the front rack while partner 2 does pull-ups.

*You can switch whenever you like, but one partner must have that bar in the front rack before he/she can do a pull-up.

*You do not have to switch when you break.

*Weight: 135/95lbs.

Immediately into;

Task #3:

100 Shoulder-To-Overhead (135/95lbs.)

*Partner 1 on this one is holding a handstand hold, while partner 2 is doing shoulder to overhead.

*Like all the other sections, you may switch whenever you like, but you can not do a rep until someone is in that handstand.

TIME CAP: 40 min