Announcements

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

Blackbird CrossFit – CrossFit

Strength

Deadlift (5x5x5x5x5)

Metcon

Metcon (Time)

6 Rounds for Time:

12 Abmat Sit-ups

6 Alt. Dumbbell Snatch 50#/35#

12 Push-ups

6 Alt. Dumbbell Snatch 50#/35#

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

10 Down Dog Push-ups

10 Sit-ups

5/5 Reverse Lunges

5 Sumo Inch Worms

10 Push-ups

5/5 Single Arm DB Deadlifts

6 Alt. DB Hang Snatches

6 Alt. DB Snatches

BARBELL WARM-UP

5 Good Mornings

5 Barbell Rows

5 Deadlifts