Announcements
Deadline to sign up for BBCF Open Team League is Friday, February 3rd!!
Blackbird CrossFit – CrossFit
Clean (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Over the Bar Burpees
10 Toes-to-bar
10 Front Squats 135/95
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
8 Burpees
8 Knee Raises or Sit-ups
8 Front Squats or Air Squats
WU: Warm-up (No Measure)
0.8 Miles on Assault Bike
Bretzel 1 minute each side
Crossover Symmetry “Activation”
10 Empty bar Front Squats
PVC Pass Throughs
MOB: Warm-up (No Measure)
Foam Roll: Quads / Hamstrings / Glutes