Monday

Blackbird CrossFit – CrossFitKnuckle Sandwich (Time)For Time: Cash In: 15 Clean and Jerks 135#/95# 3 Rounds 20 Pull-ups 30 Push-ups 40 Air Squats Cash Out: 15 Clean and Jerks 135#/95#Rx+ Clean and Jerks 155#/105#Warm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 5...

Saturday

Blackbird CrossFit – CrossFitPartner WorkoutMetcon (Time)Partner WOD For Time: 300 Double Unders 40 Single Arm Dumbbell Hang Clean and Jerks 50#/35# 150 Wall Balls 20#/14# 40 Single Arm Dumbbell Hang Clean and Jerks 50#/35# 75 Box Jumps 24/20 40 Single Arm...

Friday Heavy Day

Blackbird CrossFit – CrossFitStrengthDeadlift (3x3x3x3x3)Push Press (5x5x5x5x5)Warm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 5 15 Plate Hops 10 Plate G20 5 Inch Worms 5/5 Alt. Groiners SPECIFIC WARM-UP 5 Good Morings 5 Barbell Rows 5 Deadlifts 5 Shoulder...

Thursday

Blackbird CrossFit – CrossFitMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 5 Strict T2B 10/5 Strict Ring Dips 20/15 Machine CaloriesWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 8 10 Pulls on Rower/Ski Erg/:20 on Bike Wall to Wall KB OH Carry R/L 5...

Wednesday Heavy Day

Blackbird CrossFit – CrossFitStrengthBack Squat (5x5x5x5x5)Accessory WorkMetcon (No Measure)EMOM 10 EVEN: 5/5 Single Leg KB Bulgarian Split Squat AHAP ODD: 25 Banded Hamstring CurlsWarm-upWarm-up (No Measure)GENERAL WARM-UP Line Drills :30 Shuttle Run 10 Air...

Tuesday

Blackbird CrossFit – CrossFitMetconHate (Time)6 Rounds for Time: 6 Thrusters 115#/75# 6 Chest-to-Bar Pull-ups 6 Burpees Over the BarWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 Rounds :30 Plate Hops 10 Down Dog Push-ups 5/5 Active Spider-mans 2 Rounds 5/5...