Blackbird CrossFit – CrossFit
Sumo Deadlift High Pull (5 x 5 x 5 x 5 x 5)
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
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RX substitution for 10 Bodyweight squats = 30 Pistols (15/side)
Women’s RX:
WB 14#, SDHP 55#, BJ 18″, PP 55#
BEG: Metcon (Time)
2 Rounds for time of:
15 Wall-Ball Shots
15 Sumo-Deadlift High Pulls or kettlebell swings
15 Box Jumps
15 Push Press
15 Calorie Row
15 Push-ups
15 Goblet Squats
WU: Warm-up (No Measure)
ROW 400M
90 / 90 Pec Stretch
10 Kettlbell swings
10 Wallballs
10 Push-ups
10 Box Jumps
10 GHD Back extensions or Supermans
10 Empty bar Push-presses
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cat / Cow