Blackbird CrossFit – CrossFit
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
27-21-15-9
Clean 95/65
Slam Balls 20# / 15#
Row (cals)
BEG: Metcon (Time)
21-15-9-6
Kettlebell Swings or Cleans
Slam Balls
Row (cals)
WU: Warm-up (No Measure)
Row 400M
90/90 Pec Stretch / Cobra pose
Inchworms
10 Banded Deadlifts
10 GHD Back Extensions
10 Kettlebell swings
10 Slam Balls
PVC Pass Throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”
Cat/ Cow Pose