15
Sep
Wednesday
BLK LBL Fitness Club – CrossFit®
Weightlifting
Bench Press
Superset all 3 movements together:
6-8 Barbell Bench Press
8-10 DB Bent Over Rows
8-10 Banded Straight Arm Lat Pull-Downs
Rest 2min. Repeat For 3 Total Working Sets.
Metcon
Metcon (Time)
6 Rounds For Time:
6 Deadlifts (225/155lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20″)
Immediately into;
5 Rounds For Time:
5 Deadlifts (225/155lbs.)
5 Wall Balls (20/14lb.)
5 Box Jumps (24/20″)
Immediately into;
4 Rounds For Time:
4 Deadlifts (225/155lbs.)
4 Wall Balls (20/14lb.)
4 Box Jumps (24/20″)
RX+ is a 30lb. Wall Ball for Men
RX+ is a 20lb. Wall Ball for Women