BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press (3X8)

3 Working Sets:

Bench Press

6-8 Barbell Bench Press

Immediately into;

8-10 Barbell Bent Over Rows (Regular Grip)

Rest 2min

Metcon

Metcon (Time)

For Time:

100 Pull-Ups

200 Push-Ups

300 Double Unders

You may break this up however you like!

Accessory Work

Metcon (No Measure)

Optional: (Pick one)

1.) 400m Farmer Carry with 2 (53/35lb.) Kettlebells.

2.) 3 Weighted Planks. 1min. on x 1min. off.

3.) 3 x 10-12 Single DB Tricep Extensions.