BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

4:00 AMRAP

250/200m Row

12 Wall Balls

8 DB Burpee Deadlifts

Rest 2:00

*Start next set where you finished.

PERFORMANCE

Metcon (Time)

For Time:

500m Run

5 Rounds of Cindy

400m Run

4 Rounds of Cindy

300m Run

3 Rounds of Cindy

200m Run

2 Rounds of Cindy

100m Run

1 Round of Cindy

*1 Round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats

RX = Wear a 20/14 vest
TARGET SCORE

Target time: 20-22 minutes

Time cap: 30 minutes