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