Announcements

Happy 4 year BBCF Anniversary Canessa Swanson! 💪

Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

50m Single Arm DB Overhead Carry 50#/35#

10 Push-up Shoulder Taps

5 Strict Toes-to-Bar

15 Single Arm KB Swings 53#/35# (15 per arm)

()

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

50m Single Arm Farmer Carry

2 Rounds

5 Push-up Shoulder Taps

:20 Bent Knee Hollow Hold

5 Push-up Ts

SPECIFIC WARM-UP

:20 Single Arm DB OH Hold (:20/arm)

5 Strict Knee Raises

5 Strict Toes-to-Bar or Leg Raises

5/5 Single Arm KB Swings

Warm-up (No Measure)

GENERAL WARM-UP

50m Single Arm Farmer Carry

2 Rounds

5 Push-up Shoulder Taps

:20 Bent Knee Hollow Hold

5 Push-up Ts

SPECIFIC WARM-UP

:20 Single Arm DB OH Hold (:20/arm)

5 Strict Knee Raises

5 Strict Toes-to-Bar or Leg Raises

5/5 Single Arm KB Swings