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BLK LBL Fitness Club – CrossFit®


FINAL WEEK of the “CHALK Shoulder Complex!” Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:

1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.

2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.

3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.

Chalk Shoulder Complex

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.


You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.

Metcon (Time)

18min. Running Clock…

Run 600m

Row 200m

Run 400m

Row 400m

Run 200m

Row 600m

in remaining time, find your your 1 Rep Max Hang Clean (squat or power).

Score for this box is just your time on the cardio section. Put your max lift below.

Hang Clean