Announcements

Happy 4 year BBCF Anniversary Canessa Swanson! 💪
Happy birthday David Larkin! 🎈

Blackbird CrossFit – CrossFit

Strength

Overhead Squat (3x3x3x3x3)

Metcon

Metcon (Time)

For Time:

3 Rounds

6 Deadlifts

6 Overhead Squats

Then Run 400m

2 Rounds

9 Deadlifts

9 Overhead Squats

Then Run 400m

1 Round

18 Deadlifts

18 Overhead Squats

Then Run 400m

Women: 65lb. Barbell

Men: 95lb. Barbell

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds

5 Sumo Inch Worms

5 Squat Press Outs

5 Yoga Push-ups

5 Good Mornings

SPECIFIC WARM-UP

5 Deadlifts

5 Snatch Grip Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Snatch Grip Push Presses

5 Overhead Squats