Blackbird CrossFit – WOD
Open Gym
Lift or Skill is Athlete Preference
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
Substitutions:
*30 Cal Row = 30 Burpees
*10 BW squats = 30 Air squats = 15 Pistols / side
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
Warm-up 10 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Farmers and Lumberjacks