BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Weight)

In Teams of 2.

On the first section, you both can work together. Then add your individual best clean and jerks together for 1 max total score. Follow the time caps for the remainder of the workout…

(0-12min.)

Build to a 1RM Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

(14-24min.)

10min. AMRAP:

Get as far as possible in this ladder…

20 Cals Bike

20 Pull-Ups or 10 Muscle Ups

40 Cals Bike

40 Pull-Ups or 20 Muscle Ups

60 Cals Bike

60 Pull-Ups or 30 Muscle Ups

… And so on… Adding 20 reps each round (or 10 on the muscle ups if you choose that route)
Only 1 person may work at a time on this section. Switch whenever you like!

Metcon (AMRAP – Rounds and Reps)

(26-36min.)

10min. AMRAP:

Get as far as possible in this ladder…

20 Deadlifts (185/135)

20 Burpees

30 Deadlifts (235/165)

30 Burpees

40 Deadlifts (285/195)

40 Burpees

… And so on… Adding 10 reps each round AND adding weight (50lb for men and 30lbs. for women) each round.
Only 1 person may work at a time on this section. Switch whenever you like!