Blackbird CrossFit – WOD

Open Gym

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Women’s Rx= 20″ box, 35lb kb, 35lb push press, 14lb wall ball

Beginners= 25 reps of each movement

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

Rowing challenge (Calories)

Row for Calories. Have a coach verify start and finish calories.