BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift

3 Working Sets:

6-8 Reps

superset with;

12-15 Weighted Bench Dips

Rest 2min.

Metcon

Metcon (AMRAP – Reps)

18:00 to get as far as possible:

10-20-30-40-50-60

Front Rack Lunges 75/55

American KB Swings 53/35

Push-Ups

*200m Run after Each Set

**Run counts as 1 rep