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BLK LBL Fitness Club – CrossFit®


Still slowly building on these main lifts today! For those of you who are pretty strong in these lifts, your weekly jumps may only be like 2% and that’s totally fine! Just keep trying to add a little more to that bar. Following it all up with a nice classic style AMRAP that we haven’t done in a very long time. Enjoy!


3 Supersets:

2 Front Squat (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

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

Front Squat (3X3)

Barbell Hip Thrust (3X8)


Metcon (AMRAP – Reps)

20min. AMRAP:

5 Power Cleans (135/95lbs.)

10 Wall Balls (20/14lb.)

200m Run
200m = 1 rep