BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders) Minute 2: Kettlebell Swings Minute 3: Hand Release Push Ups Minute 4: Kettlebell Gorilla Rows Minute 5: Calorie Bike PERFORMANCE Push Jerk + Split Jerk 2 Push Jerk s+ 2 Split Jerks @ 6/10 RPE 2 Push Jerks + 2 Split Jerks @ 6.5/10 RPE 2 Push Jerks + 1 Split Jerk @ 7/10 RPE 2 Push Jerks + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE Metcon (Time) 400m Row 5 Wall Walks 600m Row 7 Wall Walks 800m Row 5 Wall WalksTARGET SCORE Target time: Sub 10:00 Time cap: 14:00
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