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BLK LBL Fitness Club – CrossFit®


Bench Press

3 Supersets:

6-8 Barbell Bench Press

Immediately into;

8-10 Barbell Rows

*Rest 2min. between sets

*Repeat For 3 Total Working Sets.


Metcon (AMRAP – Reps)

3min. AMRAP:

10 Alternating DB Snatches (50/35lb.)

10 Push-Ups

Rest 1min. Repeat For 5 Total Rounds.

Round 1: As written above

Round 2: 10 Cal Echo Bike + 30 Double Unders

Round 3: As written above

Round 4: 10 Cal Echo Bike + 30 Double Unders

Round 5: As written above
RX Men is 75lb. DB for 8 Reps

RX Women is 50lb. DB for 8 Reps

*Score is total reps combined from all sections. Gunna be hard to do math today, so I suggest writing your scores down after every section quickly. You can even voice it into your phone pretty fast 😉