Blackbird CrossFit – CrossFit
Open Gym
Metcon (Time)
21 – 15 – 9
Dumbbell Snatch 50#/35# (21,15,9 each arm)
Pull-ups
Box Jumps 24″ / 20″
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
MOB: Warm-up (No Measure)
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