Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

21-15-9

Machine Calories

Alt. Dumbbell Hang Clean and Jerks (50/35#)

*100-ft Single Arm Farmer Carry (50/35#) after each round round

REST 3 MINS

21-15-9

Machine Calories

Alt. Dumbbell Hang Snatch (50/35#)

*100-ft Single Arm Front Rack Carry (50/35#) after each round

REST 3 MINS

21-15-9

Machine Calories

Slam Balls (20/15#)

*100-ft Single Arm OH Carry (50/35#) after each round
For machines today, choose row, bike, or ski as desired. Choose your own adventure!

Scaled Version

Metcon (Time)

For Time:

15-12-9

Machine Calories

Alt. Dumbbell Hang Clean and Jerks (35/20#)

*100-ft Single Arm Farmer Carry (35/20#) after each round

REST 3 MINS

15-12-9

Machine Calories

Alt. Dumbbell Hang Snatch (35/20#)

*100-ft Single Arm Front Rack Carry (35/20#) after each round

REST 3 MINS

15-12-9

Machine Calories

Slam Balls (15/10#)

*100-ft Single Arm OH Carry (35/20#) after each round

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Triple #1 warm-up:

1:00 on Machine

10 Yoga Push-ups

5 Single Arm DB Deadlifts / Arm

5 Single Arm DB Hang Cleans / Arm

5 Single Arm DB Push Jerks / Arm

10 Alt. DB Hang Clean and Jerks

100-ft Single Arm Farmer Carry

Triplet #2 Warm-up:

1:00 on Machine

10 Sumo Inch Worms

5 Single Arm DB Swings / Arm

10 Alt. DB Hang Snatches

100-ft Single Arm DB Front Rack Carry

Triplet #3 Warm-up:

1:00 on Machine

10 Floor to Ceiling

10 Slam Balls

100-ft Single Arm DB OH Carry

Cool Down

Warm-up (No Measure)

Accumulate:

2:00 Pigeon / Leg

2:00 Groiner Stretch / Leg

yea we know you are feeling those wall balls yesterday ; )