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BLK LBL Fitness Club – CrossFit®


Back Squat

4 Sets:

Set 1.) 5 Reps at 40% of 1RM

Set 2.)5 Reps at 40% of 1RM

Set 3.)5 Reps at 50% of 1RM

Set 4.)5 Reps at 60% of 1RM

In Between Each Set Complete;

15-20 Barbell Hip Thrusts

*Something on the lighter side so you can just get a burn. Nothing super heavy.

Rest 90sec. Between Sets


Metcon (Calories)

5 Rounds:

90sec. AMRAP:

10 Front Rack Lunges (135/95)

10 Lateral Burpees Over The Bar

Max Cal Echo Bike

Rest 90sec. After Each Round
Get those lunges and burpees out of the way QUICK!

Then start smashing that bike!

Score today is just the amount of calories you get on the bike! Excited to see these scores 🙂

*Left + Right = 1 rep on lunges