Blackbird CrossFit – CrossFit
Rope Climb (3 x 3 x 3 x 3 x 3)
Metcon (Time)
4 Rounds for Time:
15 Box Jumps 24″/20″
15 Kettlebell Swing 53# / 35#
2 Rope Climb
15 Wallballs 20# / 14#
15 Burpees
Scale Rope Climbs with:
6 Pull ups or 12 Ring Rows
BEG: Metcon (Time)
3 Rounds for Time:
10 Box Jumps
10 Kettlebell Swing
6 Pull-ups or 12 RIng rows
10 Wallballs
10 Burpees
WU: Warm-up (No Measure)
Row 400 M
90/90 Pec Stretch
10 Box Jumps
10 Kettelebell Swings
10 Air Squats
10 Burpees
PVC Pass throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra pose