Blackbird CrossFit – CrossFit
Metcon (AMRAP – Reps)
25 minute AMRAP
Teams of 3 or 4
100 cal row
50 Thrusters 95/65
100 cal row
50 Thrusters 135/95
100 cal row
50 Thrusters 155/105
100 cal row
50 Thrusters 185/135
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips