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BLK LBL Fitness Club – CrossFit®


3 Supersets:

3 Front Squats (80-90% effort on all sets)

6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

*Shooting for 5-10% more weight on the front squats than last week for just 3 reps per set instead of 5

*Shooting for 5-10% more on the hip thrusts than last week

Front Squat (3×3)

Barbell Hip Thrust (3×8)


This one is gunna be tough but extremely rewarding when it’s over! DO NOT SLACK on that rower! You should all be averaging anywhere between 10-20 calories per minute on that! Wall Balls should be another 15-20+ reps per minute. You have some solid rest break time programmed in, so be sure to hit it hard and earn it!

Metcon (AMRAP – Reps)

For Max Reps:

3min. of Wall Balls (20/14lbs.)

3min. of Rowing For Cals

3min. Rest

2min. of Wall Balls

2min. of Rowing For Cals

2min. Rest

1min. of Wall Balls

1min. of Rowing For Cals