Announcements

Happy birthday Tricia Heacock & Keith Painter! 🎈

Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

100m Single Arm Farmers Carry 50#/35#

10 Single Arm Dumbbell Thrusters 50#/35# (5/arm)

100m Single Arm Farmers Carry 50#/35#

10 Kettlebell Swings 53#/35#

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds

5/5 Alt. Groiners

5/5 Cossack Squats

5/5 Single Arm DB Suitcase Deadlifts

SPECIFIC WARM-UP

10 Kettlebell Swings

5/5 DB Front Squats

5/5 DB Push Press

5/5 Dumbbell Thrusters