WOD

BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (3X8)

LAST WEEK before our reload week and then will start a new cycle the following week.

3 Working Sets:

Back Squat 8 Reps

Superset with

15 Weighted DB Sit Ups

*rest 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

25 Wall Balls 20/14

50 Cal Cardio

75 Overhead Squats 45/35 Barbell

100 Double Unders

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