Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
04/16/14 (Time)
50 Wall Balls (20#/14#)
20 Toes to Bar
20 Box Jumps (24″/20″)
35 Wall Balls (20#/14#)
15 Toes to Bar
15 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Toes to Bar
10 Box Jumps (24″/20″)
BEG: Metcon (Time)
20 Wall Balls
15 Knee Raises or Sit-ups
15 Box Jumps
15 Wall Balls
12 Knee Raises or Sit-ups
12 Box Jumps
12 Wall Balls
10 Knee Raises or Sit-ups
10 Box Jumps
WU: Warm-up (No Measure)
400M Row
Lax ball shoulders and 90/90 Pec stretch
10 Push-ups
10 Box Jumps
10 Goblet Squats
10 Toes to Bar
3 Wall Walk-ups