Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

30-20-10

Machine Calories

Burpees

*200m Run after each round

Rest 3 minutes

30-20-10

Machine Calories

Alt. Dumbbell Snatches 50#/35#

*200m Run after each round

*Score is total time

Scaled Version

Metcon (Time)

For Time:

20-10-5

Machine Calories

Burpees

*100m Run after each round

Rest 3 minutes

20-10-5

Machine Calories

Alt. Dumbell Snatches 35#/20#

*100m Run after each round

*Score is total time

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5 Alt. Groiners

5 Sumo Inch Worms

5 Yoga Push-ups

1:00 Easy Pace on machine

5 Burpees

5 Single DB Sumo Deadlifts

5 Single Arm DB Swings per arm

4 Alt. Dumbbell Hang Snatches

4 Alt Dumbbell Snatches

1:00 Medium Pace on machine

Cool Down

Warm-up (No Measure)

Walk 200m

1:00 Lacrosse Ball Shoulders and upper back