WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250m Row

5 Burpee Over Rower

5 Ring Rows (OR Strict Pull-Ups)

500m Row

10 Burpee Over Rower

10 Ring Rows (OR Strict Pull-Ups)

750m Row

15 Burpee Over Rower

15 Ring Rows (OR Strict Pull-Ups)

1000m Row

20 Burpee Over Row

20 Ring Rows (OR Strict Pull-Ups)

750m Row

15 Burpee Over Rower

15 Ring Rows (OR Strict Pull-Ups)

500m Row

10 Burpee Over Rower

10 Ring Rows (OR Strict Pull-Ups)

250m Row

5 Burpee Over Rower

5 Ring Rows (OR Strict Pull-Ups)

PERFORMANCE

“DEATH BY BURPEE” (AMRAP – Reps)

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…