Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs
ALL: 09/25/14 (AMRAP – Reps)
3 Rounds:
-Rope Pulls: lower to ground and raise to standing
-Dips
-Slam Balls 20#/ 15#
-Sled Push 45# / 25#
-Row (Calories)
-Rest
*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.