BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (5-5-5) 3 Working Sets: 5 Push Jerks Superset with; 8-10 Weighted Bench Dips Rest 2min. Metcon Metcon (AMRAP – Rounds) 7min. to get as far as possible…. 10 Cal Cardio 1 Devil Press 45/30lbs. 10 Cal Cardio 2 Devil Press 45/30lbs. 10 Cal Cardio 3 Devil Press 45/30lbs. 10 Cal Cardio 4 Devil Press 45/30lbs. *Keep adding 1 devil press per round until the 7min. mark Rest 2min. Then complete the next 7min. AMRAP below… Metcon Metcon (AMRAP – Rounds) 7min. to get as far as possible…. 10 Burpees 10 Toes-To-Bar 10 Burpees 9 Toes-To-Bar 10 Burpees 8 Toes-To-Bar 10 Burpees 7 Toes-To-Bar ….. *Keep subtracting 1 Toes-To-Bar per round until the 7min. markRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets 6-8 Reps Back Squat superset with; 12-15 Weighted DB Sit-Ups Rest 2min. Metcon Metcon (Time) Every Minute until you finish: 3 Power Cleans (135/95lb.) Max Wall Balls (20/14lb.) in remaining time The workout is over when you reach 150 Wall Balls. Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® “The Batman” (Time) For Time: Buy in 100 Air Squats 50-40-30-20-10 Box Jumps 30/24 Kettlebell Swings 200m Run Buy Out 4 X 5 Reps 80% Deadlift MaxVest up for everything BUT the DeadliftsRead more

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