Blackbird CrossFit – WOD
Snatch (2 x 2 x 2 x 2 x 2 )
04/03/14 (Time)
4 Rounds for Time
400 M Run
100′ Farmers Carry 2×45# / 2×25#
20 Kettle Bell Swings 53# / 35#
30 Air Squats
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs
Metcon (Time)
3 Rounds
200M Run
100′ Farmer Carry
15 Kettlebell Swings
15 Air Squats