Blackbird CrossFit – CrossFit
Double Trouble (Time)
Partner WOD
100 Calorie Row
100 Box Jumps 24’/20″
100 Deadlifts 185#/125#
100 Wallballs 20#/14#
100 Bupees
100 Wallballs
100 Deadlifts
100 Box Jumps
100 Calorie Row
*Split reps up between partners evenly. One partner works at a time.
BEG: Metcon (Time)
Partner WOD
50 Calorie Row
50 Box Jumps 24’/20″
50 Deadlifts 185#/125#
50 Wallballs 20#/14#
50 Bupees
50 Wallballs
50 Deadlits
50 Box Jumps
50 Calorie Row
WU: Warm-up (No Measure)
Jump Rope 2 minutes
Lax ball Shoulders 2 minutes
Spiderman Walk
10 Air Squats
10 Ring Rows or Pull-ups
10 Banded Deadlifts
10 Box Jumps
10 Burpees
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Child’s Pose
Lax Ball Calves