Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3)
150 Wall-Ball Shots, 20# / 14#
If time allows play dodgeball after Karen
BEG: Metcon (Time)
75 or 100 Wallballs for time
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Air Squats
3 min of skill work or mobility
PVC Pass Throughs
Pull-up Progression (Week 6 Day 3)
DODGEBALL !!! (No Measure)
Split into equal teams and let the chaos ensue.
Penalty movements and reps will be indicated by the coach.