Blackbird CrossFit – CrossFit
Split Jerk (2 x 2 x 2 x 2 x 2 )
Dirty Thirty (Time)
-30 Box Jumps 24″ / 20″
-30 Pull-Ups
-30 KB Swings 53#/35#
-30 Lunges
-30 KTE
-30 Push Press 95# / 65#
-30 Back Extensions / Supermans
-30 Wall Ball Shots 20# / 14#
-30 Burpees
-30 Double Unders
BEG: Metcon (Time)
15 Box Jumps
15 Pull-Ups or Ring Rows
15 KB Swings
15 Lunges
15 Sit-ups
15 Push Press
15 Supermans
15 Wall Balls
15 Burpees
15 Jump Ropes
WU: Warm-up (No Measure)
Jump Rope 2 Minutes
10 Down Dog / Cobra transitions
10 Lunges
10 Push-ups
10 Ring Rows or Pull-ups
10 Box Jumps
10 Empty bar Push-presses
10 Burpees
MOB: Warm-up (No Measure)
Bretzel