BLK LBL Fitness Club – CrossFit®

Weightlifting

Reverse Grip Bench Press

3 Working Sets:

8-10 Heavy Reps

Immediately into;

1min. of max effort pull-ups*

Rest 2min.

*Do strict if possible.

*Option 2 here is banded lat pulldowns here.

Metcon

Metcon (Time)

For Time:

30 Burpees

30 Double Unders

30 Push-Ups

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Cal Assault Bike

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Push-Ups

30 Double Unders

30 Burpees

Time cap: 18 Min