Blackbird CrossFit – CrossFit

Front Squat (1 x 1 x 1 x 1 x 1)

Meat Grinder (Time)

Partner Wod

70 Clean and Jerks (135/95)

*Every Minute on the Minute – Complete 5 Chest-to-Bar Pull-Ups

Split C&J’s evenly. Both partners complete 5 C2B Pull-ups. Start the workout with 5 Chest-to-bar Pull-ups.
Clean and Jerk can be scaled with a lighter weight or by substituting with Slam Balls.

WU: Warm-up (No Measure)

400M Run or Row

Pigeon stretch 1 minute each side

10 Banded Side Steps

10 Toes to box squats

10 Empty bar thrusters

10 Ring rows or Pull-ups

10 Box Jumps.

10 Burpees

PVC Passthroughs

MOB: Warm-up (No Measure)

Pigeon Stretch

Roll or Lax ball Lats