Blackbird CrossFit – CrossFit
Back Squat (3 x 3 x 3 x 3 x 3)
Rise and Conquer (Time)
Up and Down Pull-up & Clean Ladder
1 Pull-up
2 Cleans (3/4 body-weight)
3 Pull-ups
4 Cleans
5 Pull-ups
6 Cleans
7 Pull-ups
8 Cleans
9 Pull-ups
10 Cleans
11 Handstand Pushups
Start with 1 pull-up and work your way up to 10 cleans. Perform 11 HSPU once and go back down the ladder from 10 cleans to 1 pull-up.
BEG: Metcon (Time)
Up the Pull-up & Clean Ladder
1 Pull-up
2 Cleans or Kettlebell Swings
3 Pull-ups
4 Cleans or KB
5 Pull-ups
6 Cleans or KB
7 Pull-ups
8 Cleans or KB
9 Pull-ups
10 Cleans or KB
11 Handstand Pushups or Push-up
If doing cleans start at one and stop at 11.
If doing KB swings go up to 11 and back down to 1.
WU: Warm-up (No Measure)
400M Row
Pigeon Stretch
Lunges
Spiderman walk
10 Ring Row or Pull-ups
10 Squats with toes to box
10 Banded side steps
10 Kettlebell Swings
PVC Pass Throughs