Blackbird CrossFit – CrossFit
Paused Front Squat (3 x 3 x 3 x 3 x 3 )
Metcon (AMRAP – Reps)
20 Minute EMOM
Min 1: 15/12 Cal Row
Min 2: 14 Kettlebell Swings 53#/35# + 7 Box Jumps 24″/20″
Min 3: 15/12 Cal Bike
Min 4: 14 Slam Balls 20#/15# + 7 Sit-ups
Min 5: rest
Record total reps completed
BEG: Metcon (AMRAP – Reps)
15 Minute EMOM
Min 1: 12/9 Cal Row
Min 2: 10 Kettlebell Swings + 5 Box Jumps
Min 3: 12/9 Cal Bike
Min 4: 10 Slam Balls + 5 Sit-ups
Min 5: rest
Record total reps completed
WU: Warm-up (No Measure)
0.8 Mile Bike
10 Down Dog / Cobra Transitions
10 Steering Wheel Squats
10 Kettlebell swings
10 GHD sit-ups or Abmat Sit-ups
10 Box Jumps
10 Slam Balls
PVC Pass Throughs
MOB: Warm-up (No Measure)
Bretzel