Blackbird CrossFit – CrossFit
Clean (2 x 2 x 2 x 2 x 2)
Metcon (Time)
4 Rounds:
21 Wallballs 20# / 14#
18 Kettlebell Swings 53# / 35#
15 Burpees
12 Toes to bar
RX+ 4 Rounds
21 Wallballs 20# – 11ft / 14# – 10ft
18 Single Arm Kettlebell Swings 53# / 35# (9 each side)
15 Burpees with pull-up bar tap each rep
12 Strict Toes to bar
BEG: Metcon (Time)
3 Rounds:
15 Wallballs 20# / 14#
12 Kettlebell Swings 53# / 35#
9 Burpees
6 Knee Raises or sit-ups
WU: Warm-up (No Measure)
Jump Rope 2 min
Pigeon Stretch 1 min each side
10 Goblet Squats
10 Kettlebell Swings
10 Kettlebel Sumo Deadlift High Pulls
10 Burpees
10 GHD Sit-ups
10 GHD Back Extensions
PVC Pass Throughs