BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift (Week 1 of 4)

Every 4min. x 4 Rounds:

20/15 Cal Bike

Immediately into;

**Deadlifts

Round 1: 5 at 50% of 1RM

Round 2: 5 at 65% of 1RM

Round 3: 5 at 75% of 1RM

Round 4: Max Unbroken Reps at 85% (shooting for more than 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

10 Wall Balls (20/14lb.)

15 Sit-Ups

30 Double Unders
RX+ is 7 Wall Balls at 30/20