Blackbird CrossFit – CrossFit
Front Squat (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 Wallballs 20#/14#
12 Dips
9 Cleans 135# / 95#
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Wallballs
6 Dips
10 Kettlebell Swings or Cleans
WU: Warm-up (No Measure)
Row 400M
Bretzel 1 minute each side
10 Banded Side Steps
10 Air Squats
10 Push-ups
10 Kettebell Swings
10 Dips
10 Steering wheel squats
PVC Pass Throughs
MOB: Warm-up (No Measure)
Pigeon Stretch
Roll Triceps on barbell