BLK LBL Fitness Club – CrossFit®

Weightlifting

Front Squat (3X5)

3 Working Sets:

Front Squat

3-5 Front Squats (out of the rack)

Immediately into;

3-5 Power Cleans or Snatches*

Rest 2min. Repeat For 3 Total Sets.

*ATHLETE CHOICE

Metcon

Metcon (Time)

For Time:

20 Cal Assault Bike

20 Cal Row

60 American KB Swings 53/35lb.

15 Cal Assault Bike

15 Cal Row

40 American KB Swings 53/35lb.

10 Cal Assault Bike

10 Cal Row

20 American KB Swings 53/35lb.

Time Cap: 15min.