Blackbird CrossFit – CrossFit

Shoulder Press (5 x 5 x 5 x 5 x 5)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

BEG: Scaled Helen (Time)

3 Rounds for Time

200M Run

12 Kettle Bell Swings

6 Pull Ups

WU: Warm-up (No Measure)

Run 400M

Bretzel 1 Minute each side

Bear Crawl

10 Ring Rows or Pull-ups

10 Bottoms up Kettlebell Presses

10 Kettlebell Swings

10 Push-ups

30 seconds at the bottom of a squat

4 Wall Walk-ups

PVC Passthroughs

MOB: Warm-up (No Measure)

Lax Ball Shoulders and Lats