Blackbird CrossFit – CrossFit
Paused Front Squat (3 x 3 x 3 x 3 x 3)
Pause for a 2 count at the bottom of squat.
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
20 Pull-ups
100 Double Unders (1:2)
20 Snatches 115# / 75#
100 Double Unders
20 Dips
Rx+
10 Muscle-ups Ring or Bar
100 Double Unders
20 Squat Snatches 135# / 95#
100 Double Unders
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Ring Rows or Pull-ups
100 Jump Ropes
20 Slam balls or Ground to Overhead
100 Jump Ropes
20 Dips
WU: Warm-up (No Measure)
400M Row
10 Steering wheel squats
10 Banded Side Steps
10 Pull-ups or Ring Rows
10 Dips or push-ups
10 Empty bar Overhead Squats
10 Kettlebell Swings
PVC Pass throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon (R+L)/ Cobra