9/12/15

by | Sep 12, 2015 | WOD

Blackbird CrossFit – WOD

Open Gym

Metcon (Time)

For time:

400m run

21 Thrusters 95/65

3 Rope Climbs, 15 ft.

400m run

15 Thrusters

2 Rope Climbs

400m run

9 Thrusters

1 Rope Climb
Rx Plus:

Thrusters 135 / 95

Rope climbs 5, 3, 1

BEG: Metcon (Time)

For time:

200m run

21 Wallballs

9 Pull-ups

200m run

15 Wallballs

6 Pull-ups

200m run

9 Wallballs

3 Pull-ups

Warm-up 12 (No Measure)

400M Row / Run / Jump Rope 2Min

10 Lateral Toe Touches

10 Single leg floor touch quad stretch

10 Box jumps

10 Push presses 45/35

10 Dips

3 min of skill work or mobility

PVC Pass Throughs