Blackbird CrossFit – CrossFit
Bench Press (3 x 3 x 3 x 3 x 3 )
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
BEG: Metcon (2 Rounds for reps)
2 rounds of:
Wall-ball Shots
Sumo deadlift high-pull or Kettlebell swings
Box Jumps
Push-press
Row (Calories)
1-minute rest
WU: Warm-up (No Measure)
Bike 0.8 miles
Bretzel 1 minute each side
10 Wallballs
10 Kettlebell Swings
10 Box Jumps
10 Push-ups
10 Banded Deadlifts
PVC Pass throughs
MOB: Warm-up (No Measure)
90/90 Pec Stretch
Bretzel