BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

For time:

30 Devils Press (50s/35s)

300’ Dumbbell Walking Lunge (50s/35s)

90 Burpee Box Jump Over (24/20)

*Partition as desired

RX+: Wear 20/14# Vest
Time Cap 30:00

Option 1:

15 Rounds

2 Devils Press (50s/35s)

20’ Dumbbell Walking Lunge (50s/35s)

6 Burpee Box Jump Over (24/20)

Option 2:

10 Rounds

3 Devils Press (50s/35s)

30’ Dumbbell Walking Lunge (50s/35s)

9 Burpee Box Jump Over (24/20)

Option 3:

5 Rounds

6 Devils Press (50s/35s)

60’ Dumbbell Walking Lunge (50s/35s)

18 Burpee Box Jump Over (24/20)

Accessory Work

Core Finisher (No Measure)

3 Rds on 3:00:

10 V Ups

:30 Hollow Rock Hold

10 Supermans

:30 Push Up Plank Hold