BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Weight)

Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:

10/7 Calorie Assault Bike

2 Power Clean and Jerks

*Climbing in weight to the heaviest #’s you can hit.

Workout

Metcon (Time)

2 Rounds For Time:

50 Push Jerks 95/65

25 Toes-To-Bar

*EMOM complete 4 Burpees!

*Start with Burpees

*You must finish all 50 jerks before going to the TTB.

*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.