Blackbird CrossFit – CrossFit
Strength
Metcon (Weight)
EMOM 9
1 Power Clean + 1 Front Squat
increase loading each minute
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Front Squats 185#/125#
10 Chest-to-Bar Pull-ups
20 Double Unders
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Front Squats (95/65#)
5 Single-Arm Ring Rows / Arm
20 Single Unders
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
20 Single Unders
5 Single Arm Ring Rows per arm
10 Air Squats
Set 2:
20 Single Unders
10 Ring Rows
10 Air Squats
Set 3:
20 Double Unders
5 Scap Pull-ups
10 Back Squats
SPECIFIC WARM-UP
5 Kip Swings
5 Strict Pull-ups
5 Kipping Pull-ups
5 Kipping Chest-to-Bar
5 Elbow Rotations per arm
5 Deadlifts
5 Muscle Cleans
5 Hang Power Clean + Front Squat
5 Power Cleans + Front Squats
Warm-up (No Measure)
Accumulate:
2:00 Pigeon Stretch / Side
2:00 Couch Stretch / Side