Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3)
Three Wise Men Tribute (3 Rounds for reps)
Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (135/95 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14 lbs)
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs