Blackbird CrossFit – CrossFit

Strength

Front Rack Step-up (6x6x6x6)

Set up a box height or plate that is slightly above knee height. Go slower on the way down than you step up on each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

21 Double Unders

15 Air Squats

9 Hang Power Cleans 135#/95#

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds

20 Single Unders –> Double Unders

5 Squat Press Outs

5/5 Cossack Squats

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans