Regular, full schedule on Monday, January 2nd.
Blackbird CrossFit – CrossFit
Fight Gone 2016
3-man team, rotate through Fight Gone Bad WOD, 1 minute at each station:
Wall-balls 20# / 14#
Kettle Bell Swings 53# / 35#
Box Jumps 24″ / 20″
Push-press 95# / 65#
One person works at a time.
Any player can jump in at any point to complete a round.
Continue through circuit until 2016 points (reps+meters). Record time when the teams reaches 2016 pts.
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC