Blackbird CrossFit – CrossFit
Metcon (Time)
5 Rounds for time:
15 Kettlebell Swings 53# / 35#
5 Bear Complexes 115# / 85#
20 sit-ups
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips