BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 16/13 Calorie Bike 16 Single Arm DB Thrusters 8 DB Renegade Rows Rest 2:00 between sets *1 Renegade Row = Row Right Arm + Push Up + Row Left Arm + Push Up *Pick up where you left off on the next round. PERFORMANCE CrossFit Games Open 24.3 Rx (Ages 14-15) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 45lb, 65lb M: 65lb, 95lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 14-15) click here CrossFit Games Open 24.3 Rx (Ages 55+) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chin-over-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters,...Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row (OR Ski) – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Slam Balls – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Score is total reps completed PERFORMANCE Metcon (Time) 5 Rounds 200m Run 12 Wall Balls (20/14) 12 T2BTARGET SCORE Target time: Sub 12:00 Time cap: 16:00 Power Snatch 3 Power Snatch @ 6/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8/10 PRE *Perform as singles.Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats Minute 3: Calorie Ski Minute 4: V-Ups *Score is total reps completed. Bulgarian Split Squat 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) PERFORMANCE Back Squat 4 Back Squats @ 7/10 RPE 4 Back Squats @ 7/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 2 Power Clean (155/105) 4 C2B 6 Pistols (OR 12 Air Squats) RX+ 185/125TARGET SCORE Target rounds: 9+Read more