Blackbird CrossFit – CrossFit
Back Squat (5 x 5 x 5 x 5 x 5 )
ALL: Metcon (AMRAP – Rounds and Reps)
Teams of 3 (+/-1)
20 Minute AMRAP
7 Kettlebell Swings 53#/35#
10 Air Squats
30′ Sprint
7 Burpees
30′ Sprint
One teammate works at a time. Record team rounds and reps.
WU: Warm-up (No Measure)
400M ROW
Pigeon Stretch 1 minute each side
10 Air Squats
10 Ring rows or pull-up
10 Banded Side Steps each side
10 Push-ups
10 Kettlebell Swings
10 Burpees
PVC Passthrough
MOB: Warm-up (No Measure)
Down Dog / Pigeon Stretch / Cobra