BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (No Measure)

3 Total Sets:

(0-2min.)

30/20 Cal Assault Bike

(2-4min.)

5 Front Squats as heavy as possible

(4-6min.)

Max Effort Weighted DB Sit-Ups (45/30lb.)

(6-8min.)

5 Deadlifts as heavy as possible
*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section.

*For scoring, I will put the Front Squat and Deadlift score-boxes below

Front Squat (3X5)

Deadlift (3X5)

Metcon (AMRAP – Rounds and Reps)

at the 29min. Mark….

6min. AMRAP:

6 Toes-To-Bar

9 American KB Swings (70/53lbs.)
After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!