BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 10 Kip Swings 5 Ring Rows* 5 BB Strict Press 10 Hollow Rocks *no false grip Extended Warm-up Warm-up (No Measure) FOR QUALITY 3 SETS 5 Pausing False Grip Ring Row or 5 Pausing Muscle-Up Transition -Rest at Least :30 b/t Sets- Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 2 Muscle-Ups or MU Attempts MIN 2 – 3 Jerks* *Building Each Set to Moderate-Heavy Set of 3 Workout Metcon (Time) 3 ROUNDS FOR TIME 25 Jerks (115/75)|(95/65) 5 Muscle-Ups 25/20 Cal Bike 15:00 Hard CapRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 5/5 Single Arm DB Strict Press 10 Alt. Groiners 10 Slam Ball Deadlifts 20 Alt. Plank Shoulder Taps Metcon Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Mountain Climbers 20 Slam Balls 10 DB Strict Press 16:00 Hard Cap Optional Cool Down Metcon (No Measure) 3:00-5:00 Mobility/Stretch Session* *Use bands and lacrosse balls to attack areas of concernRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS … 5/5 Single Arm Russian Kettlebell Swings 1:00 Bike 10 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 21 Russian Kettlebell Swings 15/12 Cal. Bike 9 Burpees Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Plank Alt. KB Taps -Rest :30- 10/10 KB Upright Rows -Rest :30- :30 Tuck Hold -Rest 1:00 b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS … 5 DB Front Squats (slow) 5 DB Push Presses (slow dip, fast hips) 5 Plank to Down Dog* Metcon Metcon (AMRAP – Reps) DEATH BY DB THRUSTER MIN 1 – 1 Thruster…rest remainder MIN 2 – 2 Thrusters…rest remainder MIN 3 – 3 Thrusters…rest remainder Continue until you are not able to complete the amount of thrusters in the minute… Optional Finisher Metcon (No Measure) 2-3 SETS 5 Cat/Cows 10 Alt. Bird Dogs 15 Double DB Bicep Curls -Rest as needed b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 5/5 Single Leg Bodyweight or DB RDLs 10 Alt. Step-Ups Metcon Metcon (Time) FOR TIME 400m Run into… 5-10-15-20-15-10-5 DBL DB Deadlift Box Jump into… 400m Run 16:00 Hard CapRead more