BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30min

25/20 Cal Bike

20 Alt DB Hang Snatches (50/35)

15 Burpee Box Jump Overs (24″/20″)

25/20 Cal Row

20 Alt DB Hang DB Clean & Jerks (50/35)

15 T2B (Or 20 V-Ups)

*Wear 20/14# Vest

Accessory Work

3-4 Rounds

15 Abmat Situps

20 Flutter Kicks (each side)

30 Sec Plank

100ft KB Front Racked Left/Overhead Carry Right

100ft KB Front Racked Right/Overhead Carry Left

30 sec plank

20 Flutter Kick (each side)

15 abmat situps

*Rest 2:00 b/t sets