BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift (3X8)

3 Working Sets

Deadlift (Double Progression Week 2)

6-8 Reps

superset with;

5 HIGH Box Jumps

*Stacking plates and trying to get all reps as high as possible. You may take 10-15sec. after the deadlifts to do your first one.

Rest 2min. Repeat For 3 Total Sets.

*This deadlift cycle is DOUBLE PROGRESSION. See details below.

Metcon

Metcon (Time)

12 Rounds:

9 Wall Balls (20/14lbs.)

6 Front Rack Lunges (95/65)

3 Lateral Barbell Burpees

Time Cap: 18:00