Blackbird CrossFit – CrossFit

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

15/10 Calorie Assault Bike or 15/10 Calorie Row

15 Ring Rows

Rest 2 Minutes

AMRAP 5

10 Deadlifts 95#/65#

10 Wall Balls 20#/14#

Rest 2 Minutes

AMRAP 5

10 Overhead Squats 95#/65#

10 Burpees Over the Bar

Warm-up

Warm-up (No Measure)

COUPLET ONE WARM – UP

Groups of 3-5

AMRAP 5

Moderate Interval on the bike, switch every :20

Perform 5 Ring Rows with a 2 second pause at the top of the rep and and 3 count lower right after you hop off the bike. Rest then until it is your turn on the bike

COUPLET TWO WARM-UP

5 Air Squats

5 Med Ball Deadlifts

5 Med Ball Front Squats

5 Wall Balls

5 Good Mornings

5 Barbell Rows

5 Deadlifts

COUPLET THREE WARM-UP

5 Burpees Over the Empty Bar

5 Front Squats

5 Snatch Grip Deadlifts

5 Muscle Snatches

5 Power Snatches (jump, move feet out to landing position to prepare for OHS)

5 Overhead Squats

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Upper Back

2:00 Foam Roll Hamstrings