Blackbird CrossFit – CrossFit
Split Jerk (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP: Teams of 3-4
120 Cal Row
100 Cleans 135# / 95#
120 Cal Row
80 Jerks 135# / 95#
120 Cal Row
60 Front Squats 135# / 95#
120 Cal Row
40 Squat Clean Thrusters 135# / 95#
One person works at a time. Break reps up between teammates as needed.
WU: Warm-up (No Measure)
RUN 400M
Bretzel 1 minute each side
10 Jump Lunges
10 Kettlebell swings
10 Kettlebell bottoms up presses
10 Ring rows or Pull-ups
10 Empty bar Push-presses
10 Steering wheel squats
PVC Pass throughs
MOB: Warm-up (No Measure)
Couch Stretch
Crossover Symmetry “Recovery”