BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

For Time:

7 Rounds

27 Cal Row

21 Pull Ups

15 Box Jumps 24/20″

9 DB Cleans 50s/35s

*Perform in vest 20/14#

Time Cap: 35:00

Derek Weida AB Workout (No Measure)

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.