Blackbird CrossFit – WOD
Warm-up (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Spider Man Walks
Back Squat (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
3 Rounds for Time
400M Run
20 Box jumps 24″ / 20″
20 Sumo deadlift high-pulls 95# / 75#
Beg: Metcon (Time)
3 Rounds for Time
Run around the building
10 Box jumps
10 Sumo deadlift high-pulls