Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
Reg: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Warm-up (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Beginner Class: Scaled Helen (Time)
3 Rounds for Time
Run around the Building
12 Kettle Bell Swings
6 Pull Ups