Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Women’s weight 125#
BEG: Metcon (Time)
3 Rounds for time:
15 Deadlifts
12 Pull-ups or Ring rows
9 Air Squats
WU: Warm-up (No Measure)
400M Row
90/90 Pec Stretch and Pigeon Stretch
10 Banded Deadlifts
10 Ring-rows or Pull-ups
10 Steering Wheel Squats
Inch Worms
Lunges
PVC Pass Throughs