BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

25/20 Calorie Bike

12 Kettlebell Goblet Squats

12 Kettlebell Swings

Rest 2:00 after every 3 rounds.

PERFORMANCE

Metcon (Time)

Teams of 2 (RX+)

100 Wall Balls (20/14)

100 Box Jump Overs (24/20)

100 Wall Balls (20/14)

100 GHD (100 V-Ups)

100 Wall Balls (20/14)

25 Rope Climbs (OR 80 C2B Pull Ups)

Teams of 2 (RX)

70 Wall Balls (20/14)

70 Box Jump Overs (24/20)

70 Wall Balls (20/14)

70 GHD (70 V-Ups)

70 Wall Balls (20/14)

15 Rope Climbs (OR 50 C2B Pull Ups)

*Split reps as desired.

*Individual split reps in half
TARGET SCORE

Target time: Sub 25:00

Time cap: 30:00