BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

50 Single Unders (OR 50 Double Unders)

12 KB Swings

12 Ring Dips (OR Bench Dips)

20 Calorie Bike

12 DB Strict Press (Moderate Weight)

12 DB Curls (Moderate Weight)

20 Calorie Row

12 Bench Press (Moderate Weight)

50′ Single DB Overhead Carry (Right)

50′ Single DB Overhead Carry (Left)

PERFORMANCE

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Time cap; 60 minutes