Blackbird CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10/8 Machine Calories
5 Toes-to-Bar
10 Double Dumbbell Hang Power Cleans (50/35#)
5 Bar Muscle-ups
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10/8 Machine Calories
5 Knee Raises
10 Double Dumbbell Hang Power Cleans (35/20#)
5 C2B/Pull-ups/Ring Rows
Video Content
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
1:00 on Machine
10 Shoulder Taps
10 Floor to Celing
10 Ring Rows
Set 2:
1:00 on Machine
10 Russian Twist
10 Double DB Sumo Deadlifts
10 Hollow Rocks
10 Super-man
Set 3:
1:00 on Machine
10 Sit-ups
10 Double DB Hang Power Cleans
10 Hollow Rocks
10 Super-man
SPECIFIC WARM-UP
5 Kip Swings
5 Knee Raises
5 Toes-to-Bar
5 Kipping Pull-ups
5 Kipping Chest-to-Bar
3-5 Bar Muscle-ups or workout choice
Cool Down
Warm-up (No Measure)
Accumulate:
50 Banded Pull Aparts
1:00 Foam Roll Upper Back