Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
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
35 Pull-ups
20 Push-ups
15 Kettlebell Swings
10 Air Squats
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs