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BLK LBL Fitness Club – CrossFit®


Day 2 – Week 4

Metcon (Weight)

5 Total Sets:


3-4 Power Clean and Jerks or Snatches


25/15 Cal Echo Bike


20-30 Hanging Weighted Knee Raises

*Soon as the clock hits 6min. you start back at the top and repeat for 5 total sets. This is a 30min. straight section.

*For the knee raises choose anywhere between 5-25lb. range.

Power Clean and Jerk

This is just for scoring

Power Snatch

This is just for scoring

Accessory Work

Since today’s piece is pretty brutal. I am leaving this as an “optional” accessory section: (Pick 1)

1.) 400m Farmer Carry with (2) heavy kettlebells

2.) 3 Sets of 10-12 Barbell Skull Crushers. Rest 90sec. between sets.

3.) 3 Sets of 10-12 Barbell Bicep Curls. Rest 90sec. between sets.

4.) You can superset #2 and #3