Blackbird CrossFit – CrossFit

Push Press (3 x 3 x 3 x 3 x 3 )

Bear Attack (Continuous Bear Complexes) (AMRAP – Rounds and Reps)

Rx: 95# / 65#

Rx+: 135# / 95#

With a continuously running clock do one bear complex the first minute, two bear complexes the second minute, three bear complexes the third minute, continuing as long as you are able.

The workout is over when you can no longer complete the designated bear complexes within the minute.

AMRAP – Rounds and Reps
Movement Demo: https://www.youtube.com/watch?v=oOd_VaYDFSw

BEG: Continuous Thrusters (AMRAP – Rounds and Reps)

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute, continuing as long as you are able.

Use as many sets each minute as needed.

#95 / #65

WU: Warm-up (No Measure)

0.8 Miles Assault Bike

Bretzel 1 min each side

10 Banded Side Steps

10 Empty Bar Push presses

10 Empty Bar Thrusters

3 Wall Wallk ups or 3x10sec hand stands

PVC Pass Throughs

MOB: Warm-up (No Measure)

Lax ball glutes on top of box

Sampson Stretch