Announcements

Happy birthday MJ! 🎈

Blackbird CrossFit – CrossFit

Strength

Front Squat (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

25 Double Unders

5 Front Squats 185#/125#
*May take FS from the rack or from the ground. Athlete’s choice.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 Rounds

20 Single Unders—>Double Unders

5/5 Split Squats

5 Sumo Inch Worms

5 Down Dog Push-ups

10 Air Squats

BARBELL WARM-UP

5 Good Mornings

5 Elbow Rotations

5 Muscle Cleans

5 Hang Cleans

5 Cleans

5 Front Squats