Blackbird CrossFit – WOD
Split Jerk (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
WU: Warm-up (No Measure)
400M Run
Roll Glutes/Hams with lax ball on a box
Lunges
5 Wall walk ups
10 Back Extensions
10 KB push presses each side
PVC Pass Throughs