Blackbird CrossFit – CrossFit
Open Gym
Triple play (3 Rounds for reps)
METCON 1: 5 Min AMRAP
3 Handstand pushups
6 Sumo Deadlift High Pulls 75# / 55#
METCON 2: 5 Min AMRAP
4 Thrusters 75# / 55#
8 Pull Ups
METCON 3: 5 Min AMRAP
5 Kettlebell Swings 53# / 35#
10 Knees to Elbows
WU: 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