Blackbird CrossFit – CrossFit
Crossover Symmetry “Strength” (No Measure)
Perform the Crossover Symmetry “Strength” protocol.
Treinta (Time)
30 Hang Squat Cleans 95# /65#
30 Handstand Push-ups
30 Thrusters 95# / 65#
30 Box Jumps 24″ / 20″
30 Overhead Squats 95# / 65#
30 Chest to Bar Pull-ups
* Perform 5 Burpees before starting the next movement. End with 5 burpees after C2B PU.
BEG: Metcon (Time)
20 Cleans or Kettlebell swings
20 Handstand Push-ups or push-ups
20 Wallballs
20 Box Jumps
20 Plate overhead lunges or Overhead Squats
20 Ring Rows or Pull-ups
WU: Warm-up (No Measure)
400M Row
10 Sampson Stretch Lunges
10 Pull-ups or Ring Rows
10 Empty Bar Thrusters
10 Empty Bar Overhead Squats
3 Wall Walk-ups or 3x10sec handstand holds
10 Slam Balls
PVC Pass throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”