WOD

BLK LBL Fitness Club – CrossFit®

BLK LBL Fitness Club – CrossFit®

Partner Metcon

Metcon (Time)

Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest.

60 Rounds:

2 Hang Power Cleans (185/135lbs.)

4 Wall Balls (30/20lb.)

Rest 5min.

30 Rounds:

4 Deadlifts (225/155lbs.)

6 Cal Cardio

BLK LBL Fitness Club – CrossFit®

Weightlifting

Strict Press (3X8)

3 Working Sets:

Strict Press

6-8 Reps

superset with;

10-12 Hanging Weighted Knee Raises

Rest 2min.

Metcon

Metcon (Time)

30 Rounds:

5 Toes-To-Bar

3 Burpees

1 Thruster 95/65lbs.

RX+ is 135/95lbs.

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

35min. to finish…

1000m Row

100 Sit Ups

1 Mile Run

1 Mile Assault Bike

500m Row

50 Alternating Leg V Ups

.5 Mile Run

.5 Mile Assault Bike

250m Row

25 GHD or DBL footed V Ups

.25 Mile Run

.2 Mile Assault Bike

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift (3X8)

3 Working Sets:

6-8 Reps Deadlift

superset with;

1min. Weighted Planks on your hands

Rest 2min.

Metcon

Metcon (4 Rounds for reps)

3min. AMRAP:

5 DB Bench Press (70/30s)

5 Pull-Ups

-Rest 1:30

3min. AMRAP:

8 Front Rack Lunges (95/65lbs.)

30 Double Unders

-Rest 1:30

3min. AMRAP:

5 Bench Press (70/30s)

5 Pull-Ups

-Rest 1:30

3min. AMRAP:

8 Front Rack Lunges 95/65lbs.

30 Double Unders

Rest 90sec. Between AMRAP’s

RX+ is Chest-To-Bar Pull-Ups