Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
All: Partner Relay 09/18/14 (Time)
Partner Relay Race for Time:
-Partner 1
20 Burpees
15 Slam Balls
Overhead lunge with 45#/25# plate to Partner 2
-Partner 2
Overhead lunges with plate to wall
15 Slam Balls
15 Wall Balls
Overhead lunge with plate to Partner 1.
-Partner 1
Overhead Lunge with plate to wall
15 Wall Balls
15 KB swings
Overhead Lunge with plate to Partner 2
-Partner 2
Overhead lunge with plate to wall
15 KB swings
20 Burpees
*Working partner is at Blackbird wall
*Resting partner is at opposite wall in a Front Plank
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