BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: 100-200m Run

Minute 2: 15-20 KB Push Press

Minute 3: 16-20 KB Gorilla Rows

Minute 4: 15-20 Bench Dips

Minute 5: Rest

PERFORMANCE

Metcon (Checkmark)

SKILL WORK

Spend 5:00 – 10:00 working on Pull-Ups, C2B, BMU or Wall Walks

*Additional warm up

Metcon (Time)

FOR TIME

500m Row

30 Pull-Ups

4 Wall Walks

750m Row

20 C2B

6 Wall Walks

1000m Row

10 BMU (OR 10 Burpee Pull-Ups)

8 Wall Walks

RX + 50’/75’/100′ HSW
TARGET SCORE:

Target time: Sub 22:00

Time cap: 26:00