BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups (RX’d) 12:00 AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups – Repeat from Jan 27, 2023 (Scale) 12:00 AMRAP 100 Wall Ball Thrusters (light) 100 Single Unders 10 Burpee Pull Ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Tricep Stretch 1 Minute Band Biceps Stretch 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups (RX’d) 12:00 AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups – Repeat from Jan 27, 2023 (Scale) 12:00 AMRAP 100 Wall Ball Thrusters (light) 100 Single Unders 10 Burpee Pull Ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Tricep Stretch 1 Minute Band Biceps Stretch 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups (RX’d) 12:00 AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups – Repeat from Jan 27, 2023 (Scale) 12:00 AMRAP 100 Wall Ball Thrusters (light) 100 Single Unders 10 Burpee Pull Ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Tricep Stretch 1 Minute Band Biceps Stretch 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups (RX’d) 12:00 AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups – Repeat from Jan 27, 2023 (Scale) 12:00 AMRAP 100 Wall Ball Thrusters (light) 100 Single Unders 10 Burpee Pull Ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Tricep Stretch 1 Minute Band Biceps Stretch 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups (RX’d) 12:00 AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups – Repeat from Jan 27, 2023 (Scale) 12:00 AMRAP 100 Wall Ball Thrusters (light) 100 Single Unders 10 Burpee Pull Ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Tricep Stretch 1 Minute Band Biceps Stretch 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more