BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12 Box Jump Overs

12 Calorie Bike

12 Alternating Dumbbell Snatch

Rest 3:00

8:00 AMRAP

8 Box Jump Overs

8 Calorie Bike

8 Alternating Dumbbell Snatch

Rest 3:00

4:00 AMRAP

4 Box Jump Overs

4 Calorie Bike

4 Alternating Dumbbell Snatch

PERFORMANCE

Front Squat

5 Front Squats @ 5.5/10 RPE

5 Front Squats @ 6/10 RPE

3 Front Squats @ 7/10 RPE

3 Front Squats @ 7.5/10 RPE

1 Front Squat @ 8.5/10 RPE

1 Front Squat @ 9/10 RPE

Metcon (Time)

5 Rounds

250/200m Row

20 Wall Balls (20/14)
TARGET SCORE

Target time: Sub 11:00

Time cap: 15:00