Blackbird CrossFit – CrossFit
Shoulder Press (5 x 5 x 5 x 5 x 5)
Metcon (Time)
8 Rounds
9 Box Jumps 30″ / 24″
11 Overhead Squats 95# / 65#
200 Meter Run
1 Rope Climbs
BEG: Metcon (Time)
5 Rounds
9 Box Jumps
11 Overhead Squats or Overhead plate lunges
100 Meter Run
6 Ring rows or 3 Raise and Lowers
WU: Warm-up (No Measure)
Run 400M
Bretzel 1 minute each side
Bear crawl
Inch worms
10 Air Squats
3 wall walk-ups
10 Ring rows or Pull-ups
10 Bottoms up kettlebell presses each side
PVC Pass throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”