WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 AMRAP

250m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

500m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

750m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

1000m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

1000m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

750m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

500m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

250m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)
*Get as far as possible

PERFORMANCE

Power Clean + Hang Power Clean

Build to a heavy complex

2 Power Clean + 1 Hang Power Clean

Metcon (Time)

5 Rounds

6 Power Cleans (185/125)

12 HSPU

18/14 Calorie Bike
TARGET SCORE:

Target time: Sub 13:00

Time Cap: 17:00