Blackbird CrossFit – WOD
Open Gym
Chris Kyle Memorial WOD (Time)
4 Pistols each leg
25 Kettlebell Swings 53/35
50 Push-ups
75 Pull-ups
50 Push-ups
25 Kettlebell Swings
4 Pistols each leg
BEG: Metcon (Time)
10 Air Squats
15 Kettlebell Swings
20 Push-ups
25 Pull-ups
20 Push-ups
15 Kettlebell Swings
10 Air Squats
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs