BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

10 Single DB Box Step Ups (24/20)

10 Double DB Deadlifts

10 Double DB Front Squats

1 Mile Bike

PERFORMANCE

Clean Deadlift + Hang Squat Clean

Build to a heavy complex in 15:00

3 Clean Deadlift + 2 Hang Squat Cleans

Metcon (Time)

For Time

5 Rounds

200m Run

9 Deadlift

6 Hang Squat Cleans

Weights per Round

RX

1: 75/55

2: 95/65

3: 115/75

4: 135/95

5: 155/105

RX+

1: 95/65

2: 115/75

3: 135/95

4: 155/105

5: 185/125
TARGET SCORE:

Target time: Sub 12:00

Time cap: 16:00