Announcements
Happy birthday Tricia Heacock & Keith Painter! 🎈
Blackbird CrossFit – CrossFit
Strength
Snatch (2x2x2x2x2)
Metcon
Metcon (Time)
5 Rounds for Time:
7 Burpees Over the Bar
5 Snatches 95#/65#
7 Pull-ups
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
200m Run
2 Rounds
5 Sumo Inch Worms
5 Yoga Push-ups
5 Barbell Bent Over Rows (fast up, slow down)
BARBELL WARM-UP
5 Good Mornings
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatch
5 Overhead Squats
5 Hang Snatch
5 Snatch