BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

20 Rounds

3 Chest to Bar Pull Ups

6 Squat Cleans 115/75

9 Deadlifts 115/75

*Every 2:00 perform 10 Cal Ski
Perform with 20/14 vest

Accessory Work

Metcon (No Measure)

Derek Weida AB Workout

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.