BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) ime) Teams of 2. Only 1 person works at a time. Split the rep however you like. 35min. to finish… 3 Rounds: 30 Pull-Ups 30 Front Squats 95/65 30 American KB Swings 70/53 60 Cal Row or Assault Bike 2 Rounds: 30 Pull-Ups 30 Front Squats 135/95 30 American KB Swings 70/53 60 Cal Row or Assault Bike 1 Round: 30 Pull-Ups 30 Front Squats 185/135 30 American KB Swings 70/53Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) 3 Working Sets: Strict Press 8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min. Metcon Metcon (Time) For Time: 25 Snatches (75/55lb.) 25 Cal Cardio or 400m Run 25 Snatches (75/55lb.) 25 Cal Cardio or 400m Run 25 Snatches (75/55lb.) Time CAP: 15min. **FRIENDLY REMINDER: Please do not drop the bars. 10s and 15s are fragile and will break with repeated dropping. REMEMBER: 10s need friends 😉 Finisher Metcon (No Measure) With A Partner: 400m Farmers Carry with 2 KBs 53s/35s * *Partner carries 35/25 plate overhead. SWTICH as often as you want!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (6-6-6) 3 Working Sets: 6 Heavy Bench Press Superset with; 10-12 Incline Seal Rows Rest 2min Metcon Metcon (Time) For Time: 500m Row/Ski or 35/25 Cal Bike 40 Push-Ups 30 Hang Power Cleans (95/65lb.) 20 Wall Balls (30/20lb.) 30 Hang Power Cleans (95/65lb.) 40 Push-Ups 500m Run * *Run is out the Back door, towards Pecos park, to Stop Sign and back in the FRONT! Time CAP: 16min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift 3 Working Sets Deadlift (Double Progression Week 5) 6-8 Reps superset with; 1min. Weighted Planks on your hands Rest 2min. *DOUBLE PROGRESSION. See details below. Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far. Metcon Metcon (4 Rounds for reps) 3min. AMRAP: 6 Cal Assault Bike 6 Front Rack Lunges (95/65lb.) 1min Rest 3min. AMRAP: 6 DB Deadlifts (70/50s) 6 Front Squats (95/65lb.) 1min Rest 3min. AMRAP: 6 Cal Row 6 Front Rack Lunges 95/65 1min Rest 3min. AMRAP: 6 DB Deadlifts (70/50s) 6 Front Squats (95/65lb.)Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) 20min. EMOM: Min. 1) 3 Push Jerks (from the floor ) Min. 2) ** Pull of Choice Pull Options: 1.) 3-5 Muscle Ups 2.) 30sec. of Pull-Ups 3.) 2 Rope Climbs or 1 Legless Rope Climb On the Push Jerk, start around 50-60% effort and keep building. For the record you just have to do 1 clean from the floor and then perform all 3 Push Jerks. Metcon Metcon (AMRAP – Reps) 3 Rounds Straight through… (9min. Total) 45sec. of Max Burpee Box Jumps (24/20″) 15sec. Transition 45sec. of Max American KB Swings (53/35lb.) 15sec. Transition 45sec. of Max Double Unders 15sec. Transition RX+ is 70/53lb. KB SwingsRead more