Blackbird CrossFit – WOD
Rope Climb (3 x 3 x 3 x 3 x 3)
Rx+: Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
KB weights 53/35
Power clean 95/65
Box Jump 24/20
Metcon (Time)
7 rounds for time:
10 Kettlebell swings 53# / 35#
10 Power clean 95# / 65#
10 Box jumps 24″ / 20″
Rx+ = Wittman
BEG: Metcon (Time)
5 Rounds for Time:
10 Kettlebell swings
10 Deadlifts
10 Box jumps
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs
Cash Out
Bring Sally Up!
Planks or Squats