Blackbird CrossFit – WOD

Open Gym

Festivus 2016 WOD 3 Part 1 (Time)

6-Minute Time Cap

BUY IN – 20 Med Ball Partner Sit-ups – Each Athlete performs 10, passing ball to partner with each rep.

Then…

One Athlete working at a time:

10-Yard Walk/Run w/Medball

10 Wall Balls

10-Yard Walk/Run w/Medball Back to Partner… Switch Partners

– 4 Rounds Each
Rest 1 minute before starting WOD 3 part 2

Festivus 2016 WOD 3 Part 2 (AMRAP – Reps)

In 4 Minutes …

Maximum Power Snatches 95#/65#

*Break reps up between partners as needed.

Warm-up 3 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

Grape Vine

Bear Crawl

3 Minutes of skill work or mobility

PVC Pass Throughs