Announcements

Happy birthday Cynthia Liparini! 🎈

Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

5 Rounds for Time:

400m Run

7 Toes-to-Bar

3 Hang Squat Snatches 135#/95#

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds

5/5 Push-up T

:20 Bent Knee Hollow Hold

5 Squat Press Outs

SPECIFIC WARM-UP:

5 Kip Swings

5 Knee Raises

5 T2B or Knee Raises

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatch

5 Overhead Squat

5 Hang Snatch + Overhead Squat

5 Hang Squat Snatch