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 (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 (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 (No Measure)

At the 25min. Mark….

1min. of Max Renegade Rows

1min. of Max Push-Ups holding DBs

1min. of Max Single DB Bicep Curls

1min. of Max Single DB Skull Crushers

1min. of REST

1min. of Max Single DB Skull Crushers

1min. of Max Single DB Bicep Curls

1min. of Max Push-Ups holding DBs

1min. of Max Renegade Rows
This is going to be extremely spicy 🌶 !

Recommended Weights:

Men: 25-45s

Women: 15-25s