Blackbird CrossFit – CrossFit
Open Gym
Metcon (Time)
3 rounds of:
600M Run then 2 rounds of DT
DT =
12 Deadlifts 155# / 105#
9 Hang Cleans 155# / 105#
6 Push Jerks 155# / 105#
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