BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Vest:

4:00 Rowing

:30 HARD / :30 Easy

-Rest 1:00

4:00 AMRAP

15 Pull Ups

20 Wall Balls 20/14

25 DB Deadlifts 50/35’s

30 Box Jumps or Step Ups 20″ for all

-Rest 1:00

4:00 Bike

:30 HARD / :30 Easy

-Rest 1:00

4:00 AMRAP – Same as above

*Start where you left off

-Rest 1:00

4:00 Rowing

:20 HARD / :10 Easy

-Rest 1:00

4:00 AMRAP – Same as above

*Start where you left off

-Rest 1:00

4:00 Bike

:20 HARD / :10 Easy