Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Box Jump Overs (24/20″)

10-9-8-7-6-5-4-3-2-1

Shoulder-to-Overhead (135/95#)

*15 minute time cap

Strength

Push Jerk (1-1-1-1-1)

*15 minutes to build to a 1RM after the workout instead of before

*if you finish the metcon early, you earn more time to lift

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 5

10 Jumping Jacks

3 Step-ups / Leg –>switch to box jumps with 2 mins left

5 Shoulder Press

5 Ring Rows

SPECIFIC WARM-UP

5 Jump and Land

5 Jump and Land w Hands on Shoulders

5 Jump, Punch, and Land

5 Push Jerks

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Banded Shoulder Distractions / Arm