Announcements

Happy birthday Nathan Sharpe! 🎈
Happy birthday Coach Matt! 🎈🎈🎈

Blackbird CrossFit – CrossFit

Strength

Hang Clean (2x2x2x2x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 Hang Cleans 95#/65#

10 Slam Balls 20#/15#

12 Push-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5 Inch Worms + Push-up

5 Bootstrap Squats

5/5 Active Spider-mans

10 Squat Jumps

10 Push-ups

10 Slam Balls

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Front Squats

5 Hang Cleans