Blackbird CrossFit – CrossFit

Metcon (Time)

On a 21 minutes Clock

Perform on the minute every 3 minutes:

10 Deadlifts 135#/95#

10 Burpees Over the Bar

Warm-up

Warm-up (No Measure)

:30 High Knees

:30 Butt Kicks

10 Body weight good mornings

5 Down Dog Push-ups

5/5 Active Spider-mans

10 Sit-ups

10 Superman’s

5 Burpees

Barbell Warm-up

5 Good Mornings

5 Bent Over Rows

5 Deadlifts