BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

12/10 Calorie Ski (OR Row)

6 Single Arm KB Thrusters (Right)

12 Box Jumps

6 Single Arm KB Thrusters (Left)

Rest 2:00 after every 3 rounds.

PERFORMANCE

SKILL WORK (Checkmark)

Pull Up / C2B / BMU / RMU Progressions

Spend 10:00 – 12:00 working on..

Pull Ups

C2B

BMU

RMU

Metcon (Time)

12/10 Calorie Echo Bike

7 Bar Muscle Ups (OR 7 Burpee Pull Ups)

Max Unbroken Wall Balls 20/14 (10/9)

-Rest 1 minute b/t sets-

*Continue to repeat the Triplet until you reach 120 Wall Balls (20/14)
TARGET SCORE

Target time: Sub 15:00 (Score includes built in rest time)

Time cap: 20:00 (Score includes built in rest time)