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