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 ; )