BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

40:00 AMRAP

20 Cal Row

10 DB Bench Press (50s/35s)

10 Ring Dips or (15 Bench Dips)

20 Cal Bike

10 Strict Pull Ups

10 DB Bent Over Rows

20 Cal Ski or (50 Double Unders)

5 Wall Walks

10 DB Push Press (50s/35s)

400m Run

10 GHD Situps (OR 15 AbMat Situps)

1:00 Plank

*You can do this for quality or push the pace depending how you’re feeling.

*Wear 20/14# Vest