Blackbird CrossFit – CrossFit

Strength

Clean (2x2x2x2x2)

Metcon

Metcon (Time)

7 Rounds for Time:

3 Power Cleans 185#/125#

21 Double Unders

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Single Unders

2 Rounds

5 Yoga Push-ups

5/5 Thoracic Rotations

5/5 Split Squats

Then

20 Double Unders

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Front Squats

5 Hang Power Cleans

5 Power Cleans