Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

40 Alt. Dumbbell Snatches (50/35#)

30 Box Jump Overs (24/20″)

150 Double Unders

Rest 2 Mins

30 Box Jump Overs (24/20″)

40 Alt. Dumbbell Snatches (50/35#)

150 Double Unders

Rest 2 MIns

150 Double Unders

30 Box Jump Overs (24/20″)

40 Alt. Dumbbell Snatches (50/35#)

Scaled Version

Metcon (Time)

For Time:

25 Alt. Dumbbell Snatches (35/20#)

20 Box Jump Overs (20/18″)

100 Single Unders

Rest 2 Mins

20 Box Jump Overs (20/18″)

25 Alt. Dumbbell Snatches (35/20#)

100 Single Unders

Rest 2 Mins

100 Single Unders

20 Box Jump Overs (20/18″)

25 Alt. Dumbbell Snatches (35/20#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

:30 Single Unders

5 Step-ups / Leg

5 Sumo Inch Worms

5 Yoga Push-ups

:30 Single Unders

5 Step-ups / Leg

10 Floor to Ceiling

5 Push-ups

:30 Slow High Singles

5 Box Jumps Overs

5 Single Leg DB Deadlift / Leg

5 Single Arm DB Floor Press / Arm

:30 Double Unders or Attempts

SPECIFIC WARM-UP

5 Single Arm DB Deadlifts / Arm

5 Single Arm DB Swings / Arm

6 Alt. Dumbbell Snatches (3/arm)

10 Alt. Dumbbell Snatches (5/arm)

PRACTICE TIME

8 Alt. Dumbbell Snatches

5 Box Jump Overs

40 Double Under or Single Unders