BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean and Jerk

EMOM x 3min.

10/7 Cal Bike

EMOM x 3min.

3 Power Clean and Jerks @50-60% of 1RM

EMOM x 3min.

10/7 Cal Bike

EMOM x 3min.

2 Power Clean and Jerks @65-75% of 1RM

EMOM x 3min.

10/7 Cal Bike

EMOM x 3min.

1 Power Clean and Jerks @80-90% of 1RM

*You stay on each section for 3min. straight before switching to the next station. The power clean and jerks go up in weight each section, but if you would like to work my cardio or work on form then keep them at 3 reps the entire time on the lighter percentages.

Metcon

Metcon (Time)

at the 23min. Mark…

10 Rounds For Time:

10 Wall Balls (20/14lbs.)

5 Double DB Hang Cleans (50/35s)