Blackbird CrossFit – CrossFit

Strength

Front Squat (Build to a heavy 3-rep front squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Medicine Ball Cleans 20#/14#

60 Double Unders

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Medicine Ball Cleans 10#/6#

60 Single Unders

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 5

10 Single Unders (Doubles after first round)

10 Alt. Groiners

10 Single Unders (side-to-side jump)

10 Air Squats

MED BALL CLEAN PROGRESSION

5 Med Ball Deadlift

5 Med Ball Deadlift shrug

5 Med Ball Front squat

5 Shrug and drop

5 Full med-ball clean

FRONT SQUAT PREP

5 Good Mornings

5 Elbow Rotations

5 Front squats

Cool Down

Warm-up (No Measure)

2 Sets:

30 seconds of standing quad stretch / leg

30 seconds of pigeon stretch / leg