Blackbird CrossFit – WOD
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
*10 BW squats = 30 Air squats = 15 Pistols / side
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
BEG: Metcon (Time)
3 Rounds for Time:
10 Wall-Ball Shots
10 Kettlebell Swings
10 Box Jumps
10 Push Press
10 Burpees
10 Push-ups
10 Air Squats