Wednesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift (3X8)

Deadlift (Double Progression Week 4 “DELOAD”)

Every 4min. x 4 Rounds:

25/18cal Cardio

6 Deadlifts

*Use 30% LESS weight than the heaviest set you did over the past 3 weeks.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min. AMRAP:

8 Front Rack Lunges 95/65*

8 Wall Balls 30/20

*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.