BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (Cap at 5:00) 5 Dumbbell Deadlifts 30 Single-Unders 5 Dumbbell Power Cleans 30 Single-Unders w/higher jump 5 Dumbbell Push Press 30 Double-Unders or :30 Practice Workout Metcon (Time) “DB GRACE” FOR TIME 30 Dumbbell Clean & Jerks -5:00 Hard Cap- -Rest 3:00- 2 ROUNDS 50 Double-Unders or 100 Single-Unders 50′ Cross Body Carry (L/R) -5:00 Hard Cap- Optional Finisher Metcon (No Measure) “SUNS OUT, GUNS OUT” 2-3 SETS 10 Alt DB Bicep Curls 10 DBL DB Overhead Tricep Extensions Max Plank Hold -Rest 1:30 b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog, then … AMRAP x 4 MINUTES 5 Up-Downs 10 Alt. Lunges 10 Hollow Rocks 10 Supermans Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – 16 Up-Downs MIN 2 – 12/10 Cal Bike MIN 3 – 16 Arm Haulers MIN 4 – 12/10 Cal RowRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Chipper Style… 40 Jumping Jacks 5/5 Single Arm KB Deadlifts 40 Line Hops 5/5 Single Arm KB Russian KBS 20 Toy Soldiers 5/5 Single Arm KB Cleans Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Alt DBL KB Front Rack Reverse Lunge 40 Russian Twists 15:00 Hard CapRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Line Drills! Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD Optional Cool Down Warm-up (No Measure) 5:00 Foam Rolling* *Focus on hip flexors and calvesRead more

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