BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (5 Rounds for time)

Teams of 2

5 rounds (each/1:1)

20/16 Cal Echo Bike

250/200m Ski

3 Sandbag Squats (150/100)

50ft Sandbag Front Carry (150/100)

2 Sandbag Squats (150/100)

50ft Sandbag Front Carry (150/100)

1 Sandbag Squats (150/100)

*Partner 1 will complete an entire round, followed by partner two.
Focus

the stimulus is moderate pacing across all rounds. Machines at the beginning of each round will put athletes in a fatigue deficit for sandbag squats so a heavy emphasis on purposeful breathing on machines will set up athletes for a strong effort on sandbag work. If you do not have access to a sandbag, sub in a 185/135 barbell front squat and barbell front rack carry. Goal should be to complete squats and carry unbroken from start to finish

Individual version: Rest 1:1 on rounds.

*Scaled Option

5 rounds (each/1:1)

15/12 Cal Echo Bike

175/150m Ski

10 Dumbbell Squats (moderate)

15yd Dumbbell Farmer Carry (moderate)

8 Dumbbell Squats (moderate)

15yd Dumbbell Farmer Carry (moderate)

6 Dumbbell Squats (moderate)