Blackbird CrossFit – CrossFit

Strength

Push Press (1x1x1x1x1)

Retest! Build to a 1 RM or Heavy set of 1 today.

Workout

Metcon (Time)

For Time:

18-15-12-9-6

DB or KB Push Press 35#/20#

Double DB or KB Deadlift 35#/20#

*50 Double Unders after each round

Warm-up

Warm-up (No Measure)

AMRAP 6

20 Single Unders –>Doubles after round 2

7 DB or KB Deadlifts

7 Plate Ground to Overhead

15 Plate Hops

Cool Down

Warm-up (No Measure)

FOR RECOVERY:

Crossover Symmetry Recovery Protocol