Blackbird CrossFit – WOD

Broad Jumps

1 x 1 x 1 x 1 x 1
Record longest jump

09/25/14 (AMRAP – Reps)

3 Rounds:
-Rope Pulls: lower to ground and raise to standing
-Slam Balls 20#/ 15#
-Sled Push 45# / 25#
-Row (Calories)
*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.

Warm-up 3 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Grape Vine
Bear Crawl
PVC Pass Throughs