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

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm Ring Rows 5 Knee Push-Ups 10 Alt. Lunges 5 Plate Deadlifts :30 Plate Overhead Hold Metcon Metcon (3 Rounds for reps) 3 SETS :45 Max Rep Ring Rows -:15 Rest- :45 Max Rep Push-Ups -:15 Rest- :45 Max Plate Ground to Overhead -:15 Rest- :45 Max Rep Jumping Alt. Lunges -:15 Rest- -No Additional Rest b/t Sets- Optional Finisher Metcon (No Measure) 2-3 SETS 15 Clam Shells Each Side 15 Glute Bridge-Ups 15 Arm Haulers -Rest as needed b/t Sets-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 50’ Filly Lunge w/ DB (Switch at 25’) 50’ Shuttle Run 50’ Bear Crawl Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT Metcon Metcon (AMRAP – Rounds and Reps) 6 SETS AMRAP x 3 MINUTES 5 HSPU 10 Slam Ball (30/20)|(20/10) 100m Sprint -Rest 1:00 b/t each AMRAP-Read more