MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

8:00 EMOM (:30 ON / :30 OFF)

5 -10 DB Front Squats

– Rest 2:00 –

20:00 AMRAP

20/15 Calorie Row

20 Box Step Ups

10 Hang Squat Cleans

PERFORMANCE

Front Squat (3-3-3-3-3)

Build to a heavy 3 reps in 5 working sets.

F*CK AROUND FIND OUT (5 Rounds for reps)

5 Sets

1:30 AMRAP

18/13 Calorie Bike

Max Squat Cleans 95/65

Rest 1:30 between sets.

*Must finish the bike calories in under 1:00.

RX+ Option:

21/16 Calorie Bike

Max Squat Cleans 135/95
TARGET SCORE:

Target Reps: 4+ Reps

*Scoring note: If you do not finish the calories by 1:00 subtract the calories missed from the total squat cleans that round.

EX: 16/18 (2 calories short). 4 Squat Cleans completes. 4-2 = 2. Score 2 reps for the round.