BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

For Time:

5 Rounds

800m Run

5 Ring Dips

10 Strict Pull Ups

15 Push Ups

20 Alt Step Back Lunges

25 Air Squats

*Wear 20/14# Vest
Time Cap: 40min

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.