FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

20 Slamballs

20 DB Box Step Ups

20 Alternating DB Snatches

200m Run

PERFORMANCE

Pull-Up | C2B | MU Skill Work

Spend 10:00 – 12:00 working on pull-ups, c2b or muscle ups.

Metcon (Time)

5 Rounds

3 RMU (OR 5 BMU OR 10 C2B)

6 Sandbag Clean 150/100 (OR Power Snatch 155/105)

12 Calorie Ski (OR Row)
TARGET SCORE:

Target time: Sub 13:00

Time cap: 18:00