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Blackbird CrossFit – CrossFit
Back Squat (3 x 3 x 3 x 3 x 3 )
Warm up Deadlift to 85% of 1 Rep max between Back Squat Sets
Martson (AMRAP – Rounds and Reps)
20 minute AMRAP
1 Deadlift 315# / 205#
10 Toes-to-bars
15 Bar-facing burpees
Rx+ Deadlift 405# / 285#
BEG: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
5 Deadlifts
8 Knee Raises or Sit-ups
10 burpees
WU: Warm-up (No Measure)
400M Row
90/90 Pec Stretch
Lunges
Spiderman Walks
10 Banded Side Steps
10 Toes to Box Squats
10 Knees to Elbow
PVC Pass Throughs
MOB: Warm-up (No Measure)
Cat / Cow / Cobra Poses
Roll lower back