Announcements
Our High School Strength & Conditioning Summer Program begins on Monday, June 20th @ 3pm. There are still spaces left. Call or email to sign up!
Blackbird CrossFit – WOD
Snatch (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
12 Minute AMRAP
Max Rep Unbroken Strict Pull-ups
-Then
3 Snatches (135#/95#)
30 Double Unders
7 Wipers (135#/95) (R+L=1)
-At 12 minute mark immediatlely perform:
Max Rep Unbroken Strict Pull-ups
BEG: Metcon (AMRAP – Reps)
12 Minute AMRAP
Max Rep Unbroken Strict Pull-ups or ring rows
-Then
5 Slam Balls or Overhead Squats
30 Jump Ropes
7 Wipers OR Ab-Mat Situps
Workout completed at 12 minute mark
Warm-up 8 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Roxanne