Blackbird CrossFit – CrossFit

Hang Clean (3 x 3 x 3 x 3 x 3)

Metcon (3 Rounds for reps)

4 Minute AMRAP

30 Double Unders

15 Cleans 95# / 65#

*Rest 4 minutes

4 Minute AMRAP

30 Double Unders

12 Cleans 135# / 95#

*Rest 4 minutes

4 Minute AMRAP

30 Double Unders

9 Cleans 185# / 125#

Record reps for each AMRAP separately

BEG: Metcon (3 Rounds for reps)

4 Minute AMRAP

30 Jump Ropes

15 Cleans or Deadlifts

*Rest 4 minutes

4 Minute AMRAP

30 Jump Ropes

12 Cleans or Deadlifts

*Rest 4 minutes

4 Minute AMRAP

30 Jump Ropes

9 Cleans or Deadlifts

Record reps for each AMRAP separately

WU: Warm-up (No Measure)

Jump Rope 2 minutes

Foam roll Lats

Crossover Symmetry ” Activation”

10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermans

PVC Passthroughs

MOB: Warm-up (No Measure)

Crossover Symmetry “Recovery”