Blackbird CrossFit – CrossFit

Clean (3x3x3x3x3)

Metcon (Time)

7 Rounds for Time:

7 Power Cleans 135#/95#

14 Hand Release Push-ups

BEG: Metcon (Time)

5 Rounds for Time:

7 Hang Cleans or Kettlebell Swings

10 Hand Release Push-ups

WU: Warm-up (No Measure)

:30 Seconds of


Cuban Press

PVC Pass Throughs

Down Dog Push-ups

Active Spider-mans

Samson Lunges

Air Squats

Mobility: 90/90 pec stretch

Barbell Warm-up:

Front Squats

5 Down and Finish

5 Elbows High and Outside

5 Hang Cleans

5 Cleans

CD: Warm-up (No Measure)

Barbell Scrub Traps

Lax Ball Shoulders