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BLK LBL Fitness Club – CrossFit®


Push Jerk

Every 3min. x 6 Rounds:

3 Push Jerks (Heavy as possible)

5-6 Weighted Chin-Ups (Underhand)
*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets.

*For the weighted Chin-ups, you can stick a plate between your legs or use a belt with plates or kettlebells attached.


Metcon (AMRAP – Reps)

3 min to get as far as possible:

10 Double DB Snatches 45/30

20 Push Ups

30 Cal Row

40 Double Unders

50 Sit Ups

60 Pull Ups

Rest 1:00

5 min to get as far as possible:

(Same Workout)

Rest 2:00

7 min to get as far as Possible:

(same Workout)