Announcements

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

Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For TIme:

Cash in: 100 Double Unders

800m Run

15 Thrusters 95#/65#

15 Toes-to-Bar

400m Run

12 Thrusters 95#/65#

12 Toes-to-Bar

200m Run

9 Thrusters 95#/65#

9 Toes-to-Bar

Cash out: 100 Double Unders

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Single Unders

5/5 Cossack Squats

10 Plank Shoulder Taps

5/5 Reverse Lunges

5 Sumo Inch Worms

10 Air Squats

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

20 Double Unders

BARBELL WARM-UP

5 Good Mornings

5 Front Squats

5 Shoulder Presses

5 Push Presses

5 Thrusters