Blackbird CrossFit – CrossFit

Open Gym

Metcon (3 Rounds for reps)

Teams of 3

-AMRAP 7:00

100 Calorie Bike or 120 Calorie Row

Max Clean & Jerk (135/95#)

Rest 3:00

-AMRAP 6:00

80 Calorie Bike or 100 Calorie Row

Max Clean & Jerk (135/95#)

Rest 3:00

-AMRAP 5:00

60 Calorie Bike or 80 Calorie Row

Max Clean & Jerk (135/95#)

Record Clean & Jerk Reps for each round

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips