BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

Luke

For Time

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (53/35)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run
Scale barbell weight if wearing a vest to 135/95

Background: Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Accessory Work

*IF time permits

3 Rounds

:30 Bar Hang

10 DB Bent Over Rows (each side)

10 Banded Lat Pull Downs

:30 Plank

Rest 2:00 between rounds