Blackbird CrossFit – CrossFit

Strength

Snatch (3x3x3x3x3)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

8 Alt. Dumbbell Snatches 50#/35#

100m Sprint

Warm-up

Warm-up (No Measure)

AMRAP 6

8 Alt. Groiners

8 Jump Squats or Air Squats

8 Glute Bridges

8 Light Alt. DB Snatches

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Shoulders and Upper Back

1:00 Overhead Wall Stretch

Optional Finisher

Warm-up (No Measure)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank