BLK LBL Fitness Club – COMPETE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: KB Goblet Squat

Minute 4: Mountain Climbers

Minute 5: Rest

PERFORMANCE

Paused Front Squat (3-3-3-3-3)

3 Front Squat @ 5/10 RPE

3 Front Squat @ 6/10 RPE

3 Front Squat @ 6/10 RPE

3 Front Squat @ 7/10 RPE

3 Front Squat @ 7/10 RPE

*3 second pause in the hole

Metcon (3 Rounds for time)

3 Sets Every 8:00

12/10 Calorie Bike

12 Box Jump Overs 30/24

12/10 Calorie Bike

9 Box Jump Overs 30/24

12/10 Calorie Bike

6 Box Jump Overs 30/24
TARGET SCORE:

Target time Sub 5:00

Time cap: 6:00