Blackbird CrossFit – WOD
Bench Press (1 x 1 x 1 x 1 x 1)
All: Metcon (Time)
Fight Gone 2015
3-man team, rotate through Fight Gone Bad WOD, 1 minute at each station:
Wall-balls 20# / 14#
Kettle Bell Swings 53# / 35#
Box Jumps 24″ / 20″
Push-press 95# / 65#
Row (Meters)
One person works at a time.
Any player can jump in at any point to complete a round.
Continue through circuit until 2015 points (reps+meters). Record time when the teams reaches 2015 pts.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs