Announcements

Happy birthday Nathan Sharpe! 🎈

Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds for Time:

40 Air Squats

20 Toes-to-Bar

10 Power Snatches 95#/65#

*Every minute on the minute 20 Double Unders starting at 0:00

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

20 Single Unders

5/5 Cossack Squats

10 Floor to Ceiling

20 Single Unders

10 Air Squats

10 Sit-ups

20 Double Unders

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatch

5 Overhead Squat

5 Hang Snatch

5 Power Snatch