Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

6 Rounds for Time:

400m Row/350m Ski/800m Bike

300-ft Total of Carries (50/35#)

15 Slam Balls (20/15#)

*for the carries each round perform as follows:

1st 100-ft Single Arm Farmer Carry (switch arms halfway)

2nd 100-ft Single Arm Front Rack Carry (switch arms halfway)

3rd 100-ft Single Arm Overhead Carry (switch arms halfway)

Scaled Version

Metcon (Time)

5 Rounds for Time:

400m Row/350m Ski/800m Bike

300-ft Total of Carries (35/20#)

15 Slam Balls (15/10#)

1st 100-ft Single Arm Farmer Carry

2nd 100-ft Single Arm Front Rack Carry

3rd 100-ft Single Arm Overhead Carry (switch arms halfway)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

1:00 on machine

5 Sumo Inch Worms

10 Slam Ball Deadlifts

100-ft Single Arm farmer carry

Set 2:

1:00 on machine

10 Floor to Ceiling

10 Slam Balls

100-ft Single Arm Front Rack Carry

Set 3:

1:00 on machine

5 Yoga Push-ups

10 Slam Balls

100-ft Single Arm OH Carry (switch arms halfway)

Set 4:

1:00 on machine

10 Slam Balls

100-ft Farmer Carry

100-ft Front Rack Carry

100-ft Single Arm OH Carry

Cool Down

Warm-up (No Measure)

3 Rounds

:30 Wrist/Forearm stretch

:30 Couch Stretch