Announcements

Saturday Morning Classes will be at The Bird Cage! Join Coach Matt at 9-10am or 10-11am. Pre-registration required. There will not be a virtual class, but you can log into Home WOD and record your performance.

Blackbird CrossFit – CrossFit

Chipper Style Workout

Metcon (Time)

For Time:

20 Sumo Deadlift High Pulls 95#/65#

30 Single Arm Dumbbell Hang Squat Cleans 50#/35# (switch every 5 reps)

20 Toes to Bar

30 Front Rack Reverse Lunges 95#/65#

20 Alt. Dumbbell Snatches 50#/35#

30 Burpees

20 Thrusters 95#/65#

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds of

5/5 Reverse Lunges

3/3 Push-up T

5 Boot Strap Squats

SPECIFIC WARM-UP

5 Sumo Deadlifts

5 Sumo Deadlift + Shrug

5 Sumo Deadlift High Pulls

3/3 Single Arm DB Deadlifts

3/3 Single Arm DB Hang Squat Cleans

5 Kip Swings

5 Knee Raises

5 Toes 2 Bar

5 Front Rack Reverse Lunges

6 Alt. DB Snatches

5 Burpees

5 Front Squats

5 Push Press

5 Thrusters