Blackbird CrossFit – CrossFit
Overhead Squat (5 x 5 x 5 x 5 x 5)
All: Ralph’s Revenge (Time)
Teams of 3(or 4):
100 Calorie Row
100 Box Jumps (24/20)
100 Power Snatches (95/65)
100 Push-ups
100 Calorie Assault Bike
One teammate works at a time. One movement must be completed before moving on to the next. Split reps up as needed between teammates.
wu: Warm-up (No Measure)
Row 400 M or Bike 0.8 Miles
90/90 pec strectch and pigeon stretch
10 Push-ups
10 Ring rows or Pull-ups
20 Mountain climbers
10 Empty bar Overhead Squats
10 Box Jumps
PVC Pass Throughs