BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (No Measure)

All stations 8min of work. 2min rest between stations.

Station 1 (Outside)

For Time:

1200M Run

Station 2 (Outside)

Teams of 2 (You go, I go)

27-21-15-9

Cal Row

*200m Sled Push/Pull between each set (100m Push/100m Pull)

Station 3 (Outside)

10-9-8-7-6-5-4-3-2-1

KB Push Press 53s/35s

KB Front Squats

KB Deadlifts

Station 4 (Inside)

15-12-9-6-3 (30-24-18-9-6)

BMU (C2B/Pull-Ups)

Power Snatches 95/65

Station 5 (Inside)

Teams of 2

40-30-20-10

GHD Sit Ups (Scale to Abmat Sit-ups)

Cal Ski (Fill up the bikes last)

12-9-6-3

Sandbag Cleans 150/100 (Scale down in weight to 80/30/20 Dball)