BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

35:00 Time Cap

Buy In: 800m Run

5 Rounds

27 Cal Echo Bike

21 Alt DB Snatches (50/35)

15 DB Box Step Ups 20″ (50/35)

9 Burpee Pull Ups

Buy Out: 800m Run

*Wear weight vest 20/14#

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.