Announcements

PACER returns tomorrow, Tuesday June 23rd @ 6pm. Meet at CHS track. Classes held Tues & Thurs @ 6pm. Register today!
Happy birthday Linda Lutz & John Stehle! 🎈

Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds for Time:

10 Power Clean and Jerks 155#/105#

400m Run

40 Air Squats

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

10 Floor to Ceiling

5/5 Samson Lunges

5 Bootstrap Squats

5/5 Alt. Groiners

10 Air Squats

10 Plank Shoulder Taps

BARBELL WARM-UP

5 Good Mornings

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Front Squats

5 Hang Power Cleans

5 Power Cleans

5 Shoulder Press

5 Push Press

5 Push Jerks

5 Clean and Jerks