Blackbird CrossFit – CrossFit
Split Jerk (3 x 3 x 3 x 3 x 3)
Metcon (Time)
3 Rounds:
21 Hang Cleans 95# / 65#
18 Front Rack Lunges(9R+9L) 95#/65#
15 Over the Bar Burpees
BEG: Metcon (Time)
3 Rounds:
15 Hang Cleans or Kettlebell Swings
12 Front Rack Lunges or unweighted lunges
9 Over the Bar Burpees
WU: Warm-up (No Measure)
Jump Rope 2 Minutes
Lax ball Glutes / Foam Roll Quads
10 Push-ups
10 Lunges
3 Wall Walk-ups
10 Empty bar Cleans
10 Box Jumps
10 Burpees
PVC Pass Throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”