BLK LBL Fitness Club – CrossFit®
Metcon (No Measure)
3 Total Sets:
30/20 Cal Assault Bike
5 Front Squats as heavy as possible
Max Effort Weighted DB Sit-Ups (45/30lb.)
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)
Metcon (AMRAP – Rounds and Reps)
at the 29min. Mark….
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!