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BLK LBL Fitness Club – CrossFit®


Power Clean

Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with:

Every 60sec. X 5 Rounds:

3 Power Cleans

Immediately into;

Every 60sec. X 5 Rounds:

2 Power Cleans

*Climbing in weight whenever you like. The highest you should get to is around 80% effort.


Single leg Deadlift

3 Working Sets:

8-10 Reps on each leg

Rest 2min.
Same as last week here, but should be able to lift 5-10% more. I really want everyone to be significantly improving on these.


Metcon (Calories)

Teams of 2:

8min. Assault Bike For Max Calories*

*Switch whenever you choose
You may switch whenever you like to crush this with your partner!

With the 2 lifts before this, I really wanted to get something in that would be tough and quick!

To really get the MOST out of this, you NEED to smash that bike every time you’re up!