BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

10 Rounds For Time

5 Power Cleans 135/95

10 Pull-Ups

15 Push Ups

20 Cal Row

Wear a Weight Vest 20/14#
40:00 Time Cap

Accessory Work

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.