Blackbird CrossFit – CrossFit
Snatch (1 x 1 x 1 x 1 x 1)
Metcon (Time)
21-15-9
Squat Snatch 95# / 65#
Chest to Bar Pull-ups
BEG: Metcon (Time)
15 – 12 – 9
Overhead Squats or Kettlebell Swings
Pull-ups or Ring Rows
WU: Warm-up (No Measure)
0.8 Mile Bike
Couch Stretch 1 min each side
Crossover Symmetry “Activation”
10 Ring Rows or Pull-ups
10 Kettlebells Swings
PVC Passthroughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”
Lax ball Shoulders