Blackbird CrossFit – CrossFit
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
50 Double Unders
10 Deadlifts 95# /65#
10 Back Squats 95# / 65#
10 Push Presses 95# / 65#
RX+
You must complete 10 rounds or more. Must average 2min or less per round.
BEG: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
40 Jump Ropes
8 Deadlifts
8 Back Squats or Air Squats
8 Push Presses
WU: Warm-up (No Measure)
0.8 Mi Bike
Couch stretch 1 min each side
10 Deadlifts
10 Banded Side steps
10 Steering wheel squats
5 Wall Walk ups or 3 x10sec handstand holds
10 Empty bar Push-presses
PVC Pass Throughs