Blackbird CrossFit – CrossFit
Back Squat (5 x 5 x 5 x 5 x 5)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
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BEG: Metcon (Time)
4 Rounds
12 Deadlifts
9 Kettlebell Swings or Cleans
6 Push Presses
WU: Warm-up (No Measure)
400M Row
Pigeon Stretch 1 minute each side
10 Banded Deadlifts
10 Banded Side Steps
10 Squats with toes to box
10 Kettlebell Swings
10 Empty bar Push-presses
PVC Passthrough’s