BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

250/200m Row

10 Front Squats

Rest 2:00

6:00 AMRAP

250/200m Row

10 Box Jumps

Rest 2:00

12:00 AMRAP

500m Row

15 DB Front Squats

500m Row

15 Box Jumps

PERFORMANCE

Front Squat

8 Front Squats @ 6/10 RPE

8 Front Squats @ 6.5/10 RPE

6 Front Squats @ 7/10 RPE

6 Front Squats @ 7.5/10 RPE

4 Front Squats @ 8/10 RPE

*Reps are for speed.

Metcon (Time)

Score Time

100-80-60-40-20

Double Unders

50-40-30-20-10

Wall Balls (20/14)
TARGET SCORE

Target time: Sub 14:00

Time cap: 16:00