FRIDAY

BLK LBL Fitness Club – CROSSFIT

PERFORMANCE

Metcon (Time)

For time:

20 Box Jump Overs (30/24)

10 Thrusters (155/105)

10 Power Snatch (155/105)

10 Muscle Ups (Or 25 Chest to Bar)

Run 1000m

10 Muscle Ups (Or 25 Chest to Bar)

10 Power Snatch (155/105)

10 Thrusters (155/105)

20 Box Jump Overs (30/24)
TARGET SCORE

Target time: 15-17 minutes

Time cap each set: 22 minutes

FITNESS

Metcon (Time)

20 Box Step Ups (low)

10 Dumbbell Thrusters (light)

20 Dumbbell Snatch (light)

10 Jumping Pull-ups

Run 500m

10 Jumping Pull-ups

20 Dumbbell Snatch (light)

10 Dumbbell Thrusters (light)

20 Box Step Ups (low)