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BLK LBL Fitness Club – CrossFit®


Back Squat (4X5)

5 at 50% of 1RM

5 at 65% of 1RM

5 at 75% of 1RM

Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.

In between each set complete;

10-12 Heavy DB Russian Twists


Metcon (AMRAP – Rounds)

Every 3min. x 5 Rounds:

10 Hang Power Cleans 115/75

10 Front Rack Lunges 115/75

10 Lateral Burpees Over The Bar

10 Pull-Ups
We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.

RX+ is adding 1 rep each round to everything. So round 2 is 11 reps… Round 3 is 12 reps… And so on…

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13. Also, to RX, you must never do less than 10 reps on any round.