Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3)
Pull-up Progression (Week 1 Day 3)
Metcon (Time)
4 Rounds for Time:
2 Bear Complex 95# / 65#
10 Box Jump 24# / 20#
2 Bear Complex 95# / 65#
10 Mountain Climbers (R+L=1)
2 Bear Complex 95# / 65#
10 Wall Balls 20# / 14#
BEG: Metcon (Time)
3 Rounds for Time:
2 Bear Complex
10 Box Jump
2 Bear Complex
10 Mountain Climbers (R+L=1)
2 Bear Complex
10 Wall Balls
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs