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