Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
4 Rounds for Time:
15 Slam Balls 20#/15#
8 Shoulder to overhead 135# / 95#
15 Box Jump 24″ / 20″
Rx+
20 Slam Balls 20#/15#
12 S2O 135# / 95#
15 BJ 30″ / 24″
BEG: Metcon (Time)
3 Rounds for Time:
8 Knee Raises or Sit-ups
8 Push press
8 Box Jump
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips