BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean and Jerk

15min. to work up to:

Heavy 3 rep Power Clean and Jerk.

– Preferably a “touch n go” style

– Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

20 Alt. DB Snatches (50/35lb.)

15 Wall Balls (20/14lb.)

10 Pull-Ups

5 Push Jerks (135/95)

– Rest 30sec After Each Round

RX+ 5 muscle-Ups