BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250m Row

10 Plate Ground to Overhead

10 Burpee Over Rower

500m Row

15 Plate Ground to Overhead

15 Burpee Over Rower

750m Row

20 Plate Ground to Overhead

20 Burpee Over Rower

1000m Row

25 Plate Ground to Overhead

25 Burpee Over Rower

750m Row

20 Plate Ground to Overhead

20 Burpee Over Rower

500m Row

15 Plate Ground to Overhead

15 Burpee Over Rower

250m Row

10 Plate Ground to Overhead

10 Burpee Over Rower
Time Cap 30:00

PERFORMANCE

Overhead Squat

2 Overhead Squat @ 7/10 RPE

2 Overhead Squat @ 7.5/10 RPE

1 Overhead Squat @ 8/10 RPE

1 Overhead Squat @ 8.5/10 RPE

1 Overhead Squat @ 9/10 RPE

1 Overhead Squat @ 8.5/10 RPE

Metcon (Time)

27-21-15-9

Power Snatches (95/65)

*75 Double Unders after each set.
TARGET SCORE

Target time: Sub 12:00

Time cap: 16:00