Blackbird CrossFit – CrossFit

Strength

Front Squat (3x3x3x3x3)

Metcon

CrossFit.com 180709 (AMRAP – Rounds and Reps)

7 Minute AMRAP

35 Double Unders (1:1 Singles)

11 Thrusters 75#/55#

7 Burpee Box Jump Overs 24/20

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 Rounds of:

20 Single Unders –> Double Unders

5 Bootstrap Squats

5 Yoga Push-ups

5/5 Lateral Box Step-ups

SPECIFIC WARM-UP

5 Burpee Box Jump Overs

5 Front Squats

5 Push Press

5 Thrusters