Announcements

PACER returns tomorrow, Tuesday June 23rd @ 6pm. Meet at CHS track. Classes held Tues & Thurs @ 6pm. Register today!

Blackbird CrossFit – CrossFit

Strength

Back Squat (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Chest-to-Bar Pull-ups

20 Burpees

10 Single Arm Dumbbell High Pull 35#/20# (10/arm)

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5/5 Cossack Squats

5 Sumo Inch Worms

5 Down Dog Push-ups

10 Air Squats

5 Burpees

5 Ring Rows

5 Scap Pull-ups

5 Kip Swings

3-5 Pull-ups

3-5 Chest-to-Bar Pulls

BARBELL WARM-UP

5 Good Mornings

5 Elbow Rotations

5 Back Squats