Blackbird CrossFit – CrossFit

Strength

Hang Power Clean (4-4-4-4-4)

Build to a set just heavier than the load to be used in the workout.

Metcon

Metcon (Time)

3 Rounds for Time:

7 Ring Muscle-ups

10 Hang Power Cleans (185/125#)

Scaled Version

Metcon (Time)

3 rounds for time:

7 Low Ring Muscle-up Transitions

10 hang power cleans (75/55 lb)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

20 Jumping Jacks

5 Yoga Push-ups

10 Shoulder Taps

5 False Grip Ring Rows

Set 2:

10 Jumping Jacks

5 Push-ups

10 Squat Jumps

5 False Grip Ring Row Muscle-Ups

Set 3:

10 Jumping Jacks

5 Burpees

10 Hang Muscle Cleans

5 Toes Squat Low Ring Muscle-up Transitions

Set 4:

10 Jumping Jacks

5 Hang Power Cleans

5 Muscle-ups, jumping RMU, or scaling option

Cool Down

Warm-up (No Measure)

3 sets:

10 Cuban presses (PVC)

10 PVC Pass Throughs