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BLK LBL Fitness Club – CrossFit®


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

For Rounds AND Distance:

P1: 200m Run

10 Dumbbell Box Step Ups (50s/35s)(24/20)

6 Devils Press (50s/35s)

P2: Accumulating max distance on bike

*Partners switch each round

*Do not reset the bike when switching

*Run consists of 4 reps (50m = 1 rep)

Ideal stimulus for this workout is to find a balance between moderate pacing on rounds and moderate pacing on bike erg. Teams will have two scores for this workout: the number of rounds completed by the team and the total distance accumulate on the bike by the team. Faster pace on the rounds will decrease the possible effort on the bike erg and faster pace on the bike will result in lower ability to complete rounds on run/step ups/devils press. Add bike erg distance to comment.

Accessory Work

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.