Blackbird CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
15 Burpee Box Jump Overs 24″/ 20″
50 Double Unders (1DU=2SU)
30 Wallballs 20#/14#
1 Rope Climb
Rope Climb scaling = 3 Raise and Lowers or 6 Ring Rows
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
10 Burpees
50 Jump Ropes
15 Wallballs
10 Step -Ups
WU: Warm-up (No Measure)
0.8M Bike
Couch Stretch and 90/90 Pec Stretch
Roll tight muscles
Group Warm-up
MOB: Warm-up (No Measure)
Couch Stretch
Roll Calves