Blackbird CrossFit – CrossFit


Metcon (5 Rounds for reps)

5 Rounds:


400m Run

10 Deadlifts 185#/125#

Max Bar Facing Burpees in time left

*rest 2 minutes between each round

*score is burpees each round
Scaling the distance running and weight on the deadlift will be key for many today. Taking a zero on a round because you didn’t get to the burpees makes all of us very sad and misses the goal of today’s workout which is to better your recovery and build capacity. Did I mention it will make us very sad if you get zero on any rounds? Aim for an average of :30 of burpees each round. Scaling is cool.


Warm-up (No Measure)


200m Run

8 Yoga Push-ups

8 Sumo Inch Worms

8 Split Squats per leg

5 Jump Squats

8 Reverse Snow Angels

10 Super-mans

5 Bar Facing Burpees

1:00 Overhead Stretch on wall

1:00 Calf Stretch per leg


5 Good Mornings

5 Barbell Rows

5 Deadlifts