Blackbird CrossFit – CrossFit
Front Squat (3 x 3 x 3 x 3 x 3 )
Bear Attack (Continuous Bear Complexes) (AMRAP – Rounds and Reps)
Rx: 95# / 65#
Rx+: 135# / 95#
With a continuously running clock do one bear complex the first minute, two bear complexes the second minute, three bear complexes the third minute, continuing as long as you are able.
The workout is over when you can no longer complete the designated bear complexes within the minute.
AMRAP – Rounds and Reps
BEG: Continuous Thrusters (AMRAP – Rounds and Reps)
With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
#95 / #65
Scale weight as needed or substitue with Wallballs
WU: Warm-up (No Measure)
Row 400M
Banded shoulder distractions
10 Sampson stretch lunges
10 Steering wheel squats
3 wall walk-ups
10 Banded side steps each side
10 Bottoms up kettlebell presses per side
10 Empty bar Thrusters
PVC Pass throughs
MOB: Warm-up (No Measure)
Down dog / Pigeon / Cobra