Blackbird CrossFit – CrossFit
Clean (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
50 Wallballs 20# / 14#
50 Double Unders (1DU=2SU)
40 Box Jumps 24″ / 20″
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans 115# / 80#
20 Jerks 115# / 80#
10 Snatches 115# / 80#
10 Muscle-ups (ring or bar)
Muscle-up scaling:
1 MU=1 Burpee pull-up
BEG: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
40 Wall Balls
40 Single Unders
30 Box Jumps
30 Knees to Chest
20 Pull-ups or ring rows
20 Burpees
10 Cleans or Kettlebell swings
10 Jerks or push-presses
5 Snatches or Dumbell Snatches
5 Burpee Pull-ups
WU: Warm-up (No Measure)
Jump Rope 2 minutes
Sampson Stretch 10 lunges
10 Banded Deadlifts
10 Banded Side steps
Crossover Symmetry “Activation”
10 Box Jumps
10 Pull-ups or Ring rows
PVC Pass Throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”