BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP** Extended Warm-up Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Workout Metcon (Time) FOR TIME 22-16-10 Up-Down Power Clean (135/95)|(95/65) -8:00 Time Cap- Finisher Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… HS Walk, Wall Walk or HS Hold Practice & PlayRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner… AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in sync 15 Air Squat + Jumping Jack in-sync* *1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total. NCFIT Baseline – Aerobic (Time) ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower*Score is mile time. Please also note the number of meters accomplished after the mile in the notes. **Rest at Least 5:00 before the Bodyweight AMRAP NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-upsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 5/5 Single Arm DB Strict Press 12/10 Cal. Bike 5/5 Single Arm Ring Row Workout Metcon (Time) FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Med Ball Line Run! Then… – 10 Reps in unison PVC Pass – 10 Reps in unison PVC Behind Neck Press – 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart) – 20 Reps Med Ball Twist and Hand Off (seated back to back) – 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part) Quick Rest… – 10 Reps in unison PVC Pass – 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand) – 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom) Workout Metcon (Time) FOR TIME 15-12-9 Overhead Squat (75/55)|(45/35) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar into… 12-9-6 Overhead Squat (95/65)|(65/45) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar into… 9-7-5 Overhead Squat...Read more