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BLK LBL Fitness Club – CrossFit®

A: Metcon (Time)

In Teams of 2:

Death By Power Cleans + 300/225 Cal Echo Bike

Partner 1:

300/225 Cal Echo Bike

Partner 2:


2 Power Cleans


3 Power Cleans


4 Power Cleans

… And so on…

Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 2 Power Cleans – after 60 seconds, partners switch.

Partner 1 goes for 3 Power Cleans while Partner 2 rides the bike.

Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 300/225 Calories.⁠

If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark.

RX 135/95

RX+ 155/105

RX++ 185/135?
If you still don’t get it… It’s essentially an EMOM, but you’re both working at the same time. Eventually, the cleans will get MUCH harder and both of you will be working extremely hard to finish. Try not to let the clock get you! Since you must finish the cleans within the minute!

B: Metcon (Time)

Same style workout….

Partner 1 will run 200m

Partner 2 will do Max Air Squats

When Partner 1 gets back, you will switch…

Keep this going until you reach 300 Air Squats.
Time CAP: 15min.