Blackbird CrossFit – CrossFit

9:00am CrossFIt

Metcon

Metcon (Time)

For Time:

400m Run

30 Single Arm DB Hang Squat Cleans 50#/35# (alt. arms every 5 reps)

20 Step-ups with DB 50#/35#

40 Push-ups

20 Step-ups with DB 50#/35#

30 Single Arm DB Hang Squat Cleans 50#/35# (alt. arms every 5 reps)

400m Run

Warm-up

Warm-up (No Measure)

:30 Jog in place

5/5 Samson Lunges

5/5 Active Spider-mans

10 Down Dog Push-ups

10 Air Squats

5/5 Reverse Lunges

10 Push-ups

10 Step-ups

3/3 Single Arm DB Front Squats

3/3 Single Arm DB Hang Squat Cleans

:30 Jog in place

10:00am Barbell WOD

Strength

Metcon (Weight)

Clean Pull + Hip Clean + Jerk
Build to a heavy double

Metcon

Metcon (Time)

For Time:

21-15-9

Squat Clean 95#/65#

V-up

Push-up

Live Virtual Class Links

9am Virtual Class Link

https://zoom.us/j/497877578

10am Barbell Virtual Class Link

https://zoom.us/j/442727102