Blackbird CrossFit – CrossFit
Hang Clean (2 x 2 x 2 x 2 x 2)
Metcon (3 Rounds for reps)
4 Minute AMRAP
3 rounds:
-12 Deadlift 95#/65#
-9 Hang Power Cleans 95#/65#
-6 Push-Jerks 95#/65#
Then Max Burpees with remaining time
*Rest 3 minutes
4 Minute AMRAP
2 rounds:
-12 Deadlift 135#/95#
-9 Hang Power Cleans 135#/95#
-6 Push-Jerks 135#/95#
Then Max Burpees with remaining time
*Rest 3 minutes
4 Minute AMRAP
1 round:
-12 Deadlift 155#/105#
-9 Hang Power Cleans 155#/105#
-6 Push-Jerks 155#/105#
Then Max Burpees with remaining time
*Record completed Burpees per round
BEG: Metcon (3 Rounds for reps)
4 Minute AMRAP
3 rounds:
-10 Deadlifts
-8 Hang Cleans or 16 Kettlebell swings
-6 Dumbbell Push-presses
Then Max Burpees with remaining time
*Rest 3 minutes
4 Minute AMRAP
2 rounds:
-10 Deadlifts
-8 Hang Cleans or 16 Kettlebell swings
-6 Dumbbell Push-presses
Then Max Burpees with remaining time
*Rest 3 minutes
4 Minute AMRAP
1 round:
-10 Deadlifts
-8 Hang Cleans or 16 Kettlebell swings
-6 Dumbbell Push-presses
Then Max Burpees with remaining time
*Record completed Burpees per round
WU: Warm-up (No Measure)
Jump Rope 2 minutes
Pigeon Stretch 1 minute each side
Bear Crawl
10 Banded Deadlifts
Crossover Symmetry “Activation”
10 Kettlebell Swings
Empty bar Push-press
PVC Pass throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”