BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift (3X8)

3 Working Sets:

6-8 Reps Deadlift

superset with;

1min. Weighted Planks on your hands

Rest 2min.

Metcon

Metcon (4 Rounds for reps)

3min. AMRAP:

5 DB Bench Press (70/30s)

5 Pull-Ups

-Rest 1:30

3min. AMRAP:

8 Front Rack Lunges (95/65lbs.)

30 Double Unders

-Rest 1:30

3min. AMRAP:

5 Bench Press (70/30s)

5 Pull-Ups

-Rest 1:30

3min. AMRAP:

8 Front Rack Lunges 95/65lbs.

30 Double Unders

Rest 90sec. Between AMRAP’s

RX+ is Chest-To-Bar Pull-Ups