BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press

3 Working Sets:

Bench Press

8-10 Flat Barbell Bench Press

Immediately into;

6-8 Weighted Chin-Ups

Rest 2min.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

4 Front Squats 135/95lbs.

8 Pull-Ups

12 Push-Ups
Keeping the numbers small here so that you can move fast and really get your heart rate up. If you feel like you may get stuck anywhere, change the numbers just slightly. Maybe something like 3/6/9 for example.

RX+ is 5/10/15 Rep Scheme.