BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (Weight)

4 Sets:

8-10 Bench Press

Immediately into;

8-10 Barbell Rows

Immediately into;

10-12 Banded Tricep Push-Downs

Rest 90sec. After Each Set.

*Make your first round more of a warm up weight.

*Add as many bands as needed to the tricep push-down to make the 10-12 reps feel like max effort.

*For scoring, just add your bench weight in here.

Metcon

Metcon (Time)

6 Rounds For Time:

10 Toes-To-Bar

15/12 Cal Row

20 American KB Swings (53/35lb.)

Accessory Work

Metcon (No Measure)

Extra Credit:

100 Banded Pull-Aparts