Blackbird CrossFit – WOD
Back Squat (1 x 1 x 1 x 1 x 1 )
04/03/14 (Time)
4 Rounds for Time
400 M Run
100′ Farmers Carry 90# / 50# use plates
20 Kettle Bell Swings 53# / 35#
30 Air Squats
Correction Farmer Carry 100M
90# = 2 x 45lb plates
50# = 2 x 25lb plates
Rx plus: (Same weights)
400M Run
200M Farmer Carry
30 KB Swings
40 Air Squats
BEG: Metcon (Time)
3 Rounds for Time
200 M Run
100M Farmers Carry
10 Kettle Bell Swings
15 Air Squats
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs