Blackbird CrossFit – CrossFit

Knuckle Sandwich (Time)

For Time:

Cash In: 15 Clean and Jerks 135#/95#

3 Rounds

20 Pull-ups

30 Push-ups

40 Air Squats

Cash Out: 15 Clean and Jerks 135#/95#
Rx+ Clean and Jerks 155#/105#

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 5

15 Plate Hops

10 Plate G2O

5 Air Squats

5 Hand Release Push-ups

SPECIFIC WARM-UP

5 Ring Rows

5 Scap Pull-ups

10 Kip Swings

5 Kipping Pull-ups/Ring Rows

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Front Squats

5 Hang Cleans

5 Power Cleans

1 Power Clean + 5 Shoulder Press

1 Power Clean + 5 Push Press

1 Power Clean + 5 Push Jerks

5 Power Clean and Jerks

*Build to workout weight after

Cool Down

Warm-up (No Measure)

FOR RECOVER

Crossover Symmetry Recovery Protocol