BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m run 5 Jumping Air Squats 10 Samson Lunge Stretches 20 Mountain Climbers Metcon Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.Score is the number of rounds you are able to complete and the numbers you hold. Ex: 10 rounds @ 18 cal / 12 burpees Finisher Metcon (No Measure) BEACH BODY ABS 3 SETS 10 Pike-Ups on Rower 30 Russian Twists -Rest as needed b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/8 Single Arm KB Split Squat Thruster :30 Goblet Squat Hold 8/8 Plank Lateral Crawl 8/8 KB Bent Over Row Metcon Metcon (5 Rounds for reps) TABATA 8 SETS, :20 WORK / :10 REST Tabata 1 – Plate Ground to OH (45/35)|(35/25) Tabata 2 – Box Jump (20″) Tabata 3 – Bottom 2 Bottom Air Squat Tabata 4 – Bike for Cal Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35) -Rest 1:00 b/t Tabatas- Finisher Metcon (No Measure) RUMP PUMP 2 SETS 10 KB Split Squat (L leg forward) 10 KB Split Squat (R leg forward) 10 KB Romanian DeadliftRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1: Up Downs / Air Squats / V-ups / Burpees MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders Strength Metcon (Weight) CLEAN COMPLEX E2MOM x 10 MINUTES… 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2 Squat Clean (225/155)|(165/115) 20 Double Unders 10 Toes 2 BarRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Bike (:30 EZ/ :30 Hard for 2:00) 2 ROUNDS 5/5 Single Arm Ring Row 10 Air Squats 5/5 Single Arm DB Strict Press Metcon Metcon (4 Rounds for reps) TABATA 8 SETS, :20 WORK / :10 REST Tabata 1 – Bike for Cal Tabata 2 – Ring Row Tabata 3 – Jumping Air Squat Tabata 4 – DB Strict PressRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 6 Step Overs 4 DB Strict Press Metcon Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 10 DBL DB Hang Power Clean & Jerk MIN 2 – 10 Up-Down Box Jump Over Optional Finisher Metcon (No Measure) 1:00 Glute Bridge Hold -Rest :30- :30 Single Leg Glute Bridge Hold (right) -Rest :30- :30 Single Leg Glute Bridge Hold (left)Read more