BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

6:00 AMRAP

20/15 Calorie Bike

15 DB Deadlifts

– Rest 2:00 –

6:00 AMRAP

100 Single Unders (OR Double Unders)

15 Box Jumps

– Rest 2:00 –

14:00 AMRAP

20/15 Calorie Bike

15 DB Deadlifts

100 Single Unders (OR Double Unders

15 Box Jumps

PERFORMANCE

Squat Clean + Front Squat

Build to a heavy complex.

1 Squat Clean + 2 Front Squats

Metcon (Time)

20/16 Calorie Row

20 Squat Cleans (75/55)

30/24 Calorie Row

15 Squat Cleans (95/65)

40/32 Calorie Row

10 Squat Cleans (135/95)

50/40 Calorie Row

5 Squat Cleans (155/105)

RX+

Weight 1: 95/65

Weight 2: 135/95

Weight 3: 185/125

Weight 4: 205/145
TARGET SCORE:

Target time: Sub 13:00

Time cap: 18:00