BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Jerk (5X5)

Superset with weighted Pull-ups.

Rest 2-3 min between sets.

Weighted Pull-ups (5X5)

Metcon

Metcon (AMRAP – Reps)

2min. AMRAP:

12/10 Calorie Echo Bike Sprint

Max Double Unders in remaining time…

Rest 1min.

2min. AMRAP:

12/10 Calorie Echo Bike Sprint

Max Alternating DB Snatches in remaining time…

Rest 1min.

2min. AMRAP:

12/10 Calorie Echo Bike Sprint

Max Double Unders in remaining time…

Rest 1min.

2min. AMRAP:

12/10 Calorie Echo Bike Sprint

Max Alternating DB Snatches in remaining time…
Men’s DB Weight: 75lb.

Women’s DB Weight: 50lb.

*From the ground for every rep!

Score is only reps accumulated from DU’s and snatches