Blackbird CrossFit – CrossFit

Sumo Deadlift High Pull (5 x 5 x 5 x 5 x 5)

Start light and do not exceed 50% of 1 Rep Max Clean.

Rx+: Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Womens #’s: 35# KB, 65# Power clean, 20″ box

Wittman Jr. (Time)

7 rounds for time:

10 Kettlebell swings 53# / 35#

10 Power clean 95# / 65#

10 Box jumps 24″ / 20″

BEG: Metcon (Time)

5 Rounds for Time:

10 Kettlebell swings

10 Deadlifts

10 Box jumps

WU: Warm-up (No Measure)

400M Row

Lax ball Calves and runner calf stretch

10 Kettlebell Swings

10 Box Jumps

10 Ring Rows

10 Push-ups

20 Mountain Climbers

PVC Pass Throughs