Announcements

Happy birthday MJ! 🎈

Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

10 Rounds for Time:

200m Run

10 Dumbbell Hang Clean and Jerks 50#/35# (5/arm)

10 Box Step-ups 24/20
Rx+ Option: Wear a weighted vest for the workout

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds

5 Down Dog Push-ups

5/5 Lateral Box Step-ups

5/5 Thoracic Rotations

SPECIFIC WARM-UP

5/5 Box Step-ups

3/3 DB Hang Cleans

3/3 DB Push Press

3/3 DB Push Jerks

3/3 DB Hang Clean and Jerks