Blackbird CrossFit – CrossFit
Overhead Squat (3 x 3 x 3 x 3 x 3 )
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
BEG: Metcon (Time)
700M Row
30 Thrusters or Wallballs
20 Ring rows or Pull-ups
WU: Warm-up (No Measure)
ROW 400M
Pigeon stretch 1 minute each side
10 Banded side steps
10 Steering wheel squats
10 Ring rows or Pull-ups
10 Push-ups
10 Wallballs
10 Empty bar overhead squats
PVC Pass throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”