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Wednesday

28
Jul

Wednesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press

0-4min.)

400m Run

10 Unbroken Bench Press

Max Pull-Ups in remaining time…

(5-6min.)

Rest

(6-10min.)

400m Run

8 Unbroken Bench Press

Max Pull-Ups in remaining time…

(10-11min.)

Rest

(11-15min.)

400m Run

6 Unbroken Bench Press

Max Pull-Ups in remaining time…

(15-16min.)

Rest

(16-20min.)

400m Run

4 Unbroken Bench Press

Max Pull-Ups in remaining time…

*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row!

*I will put a separate score box below for the pull-up or muscle up (RX+ option) score

Metcon

Metcon (AMRAP – Reps)

Out your number of pull-ups you got total here from the above workout.

If you choose to do RX+ then put your total number of muscle ups here. Put ring or bar in the comments 🙂

Metcon (Time)

At the 25min. Mark….

For Time:

50 Burpee Box Jumps 24/20″