BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

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.

For Time:

60 Rounds:

2 Hang Power Cleans (RX 155/105) (RX+ 185/135lbs.)

4 Wall Balls (RX 20/14) (RX+ 30/20lb.)

Rest 5min.

30 Rounds:

4 Deadlifts (225/155lbs.)

5 Cal Echo Bike

I know the numbers look crazy, but I promise it goes quick!

The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 15-20sec. per round.

That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out.

Time CAP: 35min.