Blackbird CrossFit – CrossFit

Metcon

4 Leaf Clover 2015 (Time)

3 Rounds For Time

17 Snatches 75# / 55#

17 Box Jumps 24″ / 20″

17 Toes to Bar

17 Burpees

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

5/5 Reverse Lunges

5 Burpees

5/5 Active Spider-mans

5/5 Samson Lunges

5/5 Box Step Downs

5/5 Box Step-ups

10 Box Jumps

SPECIFIC WARM-UP

5 Scap Pull-ups

10 Kip Swings

5 Kipping Knee Raises

5 Toes-to-Bar

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatches

5 Overhead Squats

5 High Hang Snatches

5 Hang Snatches with :01 pause in receiving position

5 Snatches with :01 pause in receiving position

5 Snatches

WOD BUILD – UP

5 Snatches

5 Box Jumps

5 Toes-to-Bar

5 Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Shoulder Distractions

2:00 Lax Ball Upper Back and Shoulders