BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

In partners of 2 (Only 1 partner works at a time)

35min. to finish…

200 Calorie Row

200 Wall Balls (20/14lbs.)

200 American KB Swings (70/53lb.)

*Every 5min. Complete 10 Ground To Overhead with (135/95lbs.)

*Start with Ground To Overheads
To be clear, the workout goes like this…

Clock starts…

Complete 10 Ground To Overheads. You can snatch or clean and jerk at anytime.

In the remaining time, try to get as many calories on the rower as possible. Switch partners at any time.

When the clock reaches 5min, you complete 10 more ground to overhead.

You must complete all 200 calories on the rower before moving to the wall balls. Then complete all 200 wall balls before moving on to the KB swings.