Blackbird CrossFit – CrossFit

Open Gym

Smokey and the bandit (Time)

Teams of 3

3 Rounds for time

400M Run

Max Bear Complexes 135# / 95#

Partner 1 runs 400M, Partners 2 and 3 perform max Bear Complexes until runner returns. One partner lifts at a time. All partners can use the same bar or seperate bars (if differents weights are needed). Record the time when all 3 teamates have completed 3 runs. Record total bear complexes in comments.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC