Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM 21

EVEN | 1 Round of “Strict Cindy”

ODD | 5 Clean and Jerks (135/95#)
Strict Cindy:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Scaled Version

Metcon (AMRAP – Reps)

EMOM 21

EVEN | 1 Round of “Scaled Cindy”

ODD | 5 Clean and Jerks (65/45#)
Scaled Cindy:

5 Ring Rows

7 Push-ups

12 Air Squats

Warm-up

Warm-up (No Measure)

AMRAP 5

10 Jumping Jacks

5 Ring Rows

5 Push-ups

5 Air Squats

SPECIFIC WARM-UP

5 Scap Pull-ups

5 Kip Swings

5 Strict Pull-ups or Ring Rows

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans + Push Press (pause in rec. position first)

5 Power Cleans + Push Press

(pause in rec. position first)

5 Power Clean and Jerks (pause in rec. position first then cue jump punch and land)

5 Power Clean and Jerks (full speed)

PROVE IT ROUND

EMOM 2

EVEN: 1 Round of Strict Cindy (goal is finish under :45)

ODD: 5 Clean and Jerks

(goal is finish under :30)

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Standing Forward Fold

:30 Rig Chest Stretch