Blackbird CrossFit – CrossFit
Press Strength Progression (3 Rounds for weight)
Strict Press 1 x 1 x 1 x 1
Push Press 3 x 3 x 3 x 3
Jerk 5 x 5 x 5 x 5
WU: Warm-up (No Measure)
Assault Bike 0.8 Miles
Down Dog/ Pigeon/Cobra
10 Push-ups
10 Ring rows or Pull-ups
10 Kettlebell Swings
5 Wall Walk-ups
PVC Pass throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”