BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

4 Rounds

16/12 Calorie Bike

8 DB S2OH

4 Renegade Row (R + L = 1 Rep)

Rest 3:00 after every 4 rounds

PERFORMANCE

Push Jerk

3 Push Jerks @ 5.5/10 RPE

2 Push Jerks @ 6/10 RPE

1 Push Jerks @ 6.5/10 RPE

3 Push Jerks @ 6/10 RPE

2 Push Jerks @ 6.5/10 RPE

1 Push Jerks @ 7/10 RPE

Metcon (Time)

25-50-75-100-75-50-25

Double Unders

5-10-15-20-15-10-5

Shoulder to Overhead (95/65)

RX+

Shoulder to Overhead (135/95)
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00