Blackbird CrossFit – CrossFit
Metcon (Time)
3 Rounds for time of:
5 Front Squats, 165# / 105#
18 Sit-ups
5 Deadlifts, 225# / 155#
18 Toes-To-Bar
5 Push Jerks, 165# / 105#
18 Hand Release Push-ups
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