Blackbird CrossFit – CrossFit
Split Jerk (3 x 3 x 3 x 3 x 3)
Stargazer (AMRAP – Reps)
9 Minute AMRAP
3 Clean and Jerks, 3 Wipers 135# / 95#
6 Clean and Jerks, 6 Wipers
9 Clean and Jerks, 9 Wipers
12 Clean and Jerks, 12 Wipers
Wiper (R+L=1)
BEG: Metcon (AMRAP – Reps)
9 Minute AMRAP
3 Cleans or Deadlifts, 3 Wipers or Sit-ups
6 Cleans or Deadlifts, 6 Wipers or Sit-ups
9 Cleans or Deadlifts, 9 Wipers or Sit-ups
12 Cleans or Deadlifts, 12 Wipers or Sit-ups
Wiper (R+L=1)
WU: Warm-up (No Measure)
Row 400M
Bretzel 1 minute each side
Bear Crawl
Lunges
10 Banded Deadlifts
10 Bottoms up Kettlebell presses
10 Kettlebell Swings
10 Empty bar Push-presses
PVC Pass Throughs
MOB: Warm-up (No Measure)
Lax ball shoulders and back
Couch stretch