BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Jerk (5-5-5)

3 Working Sets:

5 Push Jerks

Superset with;

8-10 Weighted Bench Dips

Rest 2min.

Metcon

Metcon (AMRAP – Rounds)

7min. to get as far as possible….

10 Cal Cardio

1 Devil Press 45/30lbs.

10 Cal Cardio

2 Devil Press 45/30lbs.

10 Cal Cardio

3 Devil Press 45/30lbs.

10 Cal Cardio

4 Devil Press 45/30lbs.

*Keep adding 1 devil press per round until the 7min. mark

Rest 2min. Then complete the next 7min. AMRAP below…

Metcon

Metcon (AMRAP – Rounds)

7min. to get as far as possible….

10 Burpees

10 Toes-To-Bar

10 Burpees

9 Toes-To-Bar

10 Burpees

8 Toes-To-Bar

10 Burpees

7 Toes-To-Bar

…..

*Keep subtracting 1 Toes-To-Bar per round until the 7min. mark