BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski Minute 2: Max DB Push Press Minute 3: Max Ring Rows Minute 4: Max DB Push Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Clean and Jerk 1 Power Clean & Jerk @ 6.5/10 RPE 1 Power Clean & Jerk @ 7/10 RPE 1 Power Clean & Jerk @ 7.5/10 RPE 1 Power Clean & Jerk @ 7/10 RPE 1 Power Clean & Jerk @ 7.5/10 RPE 1 Power Clean & Jerk @ 8/10 RPE Metcon (6 Rounds for time) 6 Sets 40 Double Unders Odd sets: 8 Clean and Jerk (95/65) Even sets: 8 Power Snatches (95/65) 10 Lateral Burpees of Bar Rest 1:00 between setsTARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row 20 Single KB Step Ups 20 Russian KB Swings 20 V-Ups Bulgarian Split Squat 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) PERFORMANCE Back Squat 4 Back Squat @ 7.5/10 RPE 4 Back Squat @ 7.5/10 RPE 4 Back Squat @ 8/10 RPE 4 Back Squat @ 8/10 RPE 4 Back Squat @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 30 Wall Balls (20/14) 15 T2B 30/24 Calorie BikeTARGET SCORE: Target rounds: 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 15/12 Calorie Bike 10 DB Bench Press 10 DB French Press 15/12 Calorie Row 20 Alternating DB Bicep Curls 10 DB Bent Over Rows 15/12 Calorie Ski 20 AbMat Sit Ups 20 Russian Twists PERFORMANCE Metcon (Time) 1 Mile Run Into 4 Rounds 10 Burpee to Target 20 Air Squats Into 1 Mile Run *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 300 Calorie Row 300 Calorie Bike Every time you come off the row/bike, you have to perform a 200m run *You cannot perform more than 25 calories at a time.Time Cap: 40:00Read more

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