6/1/17

by | May 31, 2017 | WOD

Blackbird CrossFit – CrossFit

Back Squat (3 x 3 x 3 x 3 x 3)

Road Kill (Time)

800M Run

Then

4 Rounds of:

10 Deadlifts 225/185

25 Wallball Shots 20/14

Then

800M Run

BEG: Metcon (Time)

400M Run

Then

3 Rounds of:

8 Deadlifts

15 Wallballs

Then

400M Run

WU: Warm-up (No Measure)

Run 400M

Banded Shoulder Distractions (see image)

10 Banded Deadlifts

10 Toes to box squats

10 Empty bar or PVC Thrusters

10 Kettlebell Swings

3 Wall Walk-ups

10 Slam Balls

PVC Pass Throughs

MOB: Warm-up (No Measure)

Bretzel

Foam Roll back