Announcements

Happy birthday Coach Michelle! 🎈
Happy 6 year BBCF Anniversary Amy Cohn!! 💪
Happy Birthday Christine Dulling! 🎈

Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

50m Single Arm Overhead Carry 50#/35#

400m Run

30 Waiters Squats 50#/35# (15/arm)

20 Abmat Sit-ups

10 Single Arm Dumbbell High Pull 50#/35# (5/arm)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds

:30 Single Arm Overhead Hold Per Arm

5 Bootstrap Squats

5 Sumo Inch Worms

SPECIFIC WARM-UP

10 Air Squats

10 Waiters Squats (5/arm)

5/5 Single Arm DB High Pull