FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

16/12 Calorie Bike

8 DB S2OH

4 Renegade Row (R + L = 1 Rep)

Rest 2:00

PERFORMANCE

Split Jerk

3 Split Jerk @ 6.5/10 RPE

2 Split Jerk @ 7.5/10 RPE

1 Split Jerk @ 8.5/10 RPE

3 Split Jerk @ 7/10 RPE

2 Split Jerk @ 8/10 RPE

1 Split Jerk @ 9/10 RPE

LEGENDS 23.2 (Time)

For Time

9 burpee box jump over (24/20)

9 shoulder to overhead (135/95)

12 burpee box jump over (24/20)

12 shoulder to overhead (135/95)

15 burpee box jump over (24/20)

15 shoulder to overhead (135/95)

RX

55-59 115/75

60+ 95/65
Time Cap: 8:00