Blackbird CrossFit – WOD

Bench Press (3 x 3 x 3 x 3 x 3 )

5/6/15 (Time)

5 Rounds for Time:

400M Run

15 Wallballs 20# / 14#

BEG: Metcon (Time)

5 Rounds for time:

200M Run

10 Wallballs

WU: Warm-up (No Measure)

WARM-UP

400M Row

Bretzel Stretch 1 Minute each side

3 Wall Walk-ups

10 Air Squats

22 Push-ups

10 Toes to Bar

10 Back Extensions

PVC Pass Throughs