Announcements

Happy birthday Coach Michelle! 🎈
Happy 6 year BBCF Anniversary Amy Cohn!! 💪

Blackbird CrossFit – CrossFit

Strength

Shoulder Press (3x3x3x3x3)

Metcon

Metcon (Time)

5 Rounds for Time:

12 Shoulder to Overhead 95#/65#

200m Run

6 Burpee Box Jumps Overs 24/20

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds

5/5 Lateral Box Step-ups

5 Sumo Inch Worms

5 Hand Release Push-ups

SPECIFIC WARM-UP

5 Box Jumps or Step-ups

3 Burpee Box Jump Overs

5 Shoulder Presses

5 Dip and Hold

5 Push Presses

5 Push Jerks