FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

500m Row

10 DB Thrusters

250m Ski Erg

10 DB Renegade Rows

Accessory (Checkmark)

4 Sets

:45 KB Farmer Carry Hold (Heavy)

10 Push Ups

:45 Plank

PERFORMANCE

Split Jerk

2 Split Jerk @ 6.5/10 RPE

2 Split Jerk @ 7/10 RPE

1 Split Jerk @ 7.5/10 RPE

1 Split Jerk @ 8/10 RPE

1 Split Jerk @ 8.5/10 RPE

1 Split Jerk @ 9/10 RPE

1 Split Jerk @ 9.5/10 RPE

1 Split Jerk @ 10/10 RPE

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap: 10:00