Blackbird CrossFit – WOD
Warm-up (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
Dirty 30
30 Push-ups
30 Box Jumps
30 KB Thrusters Rt
30 KB swings
30 KB Thrusters Lt
30 Sit-ups
30 Wall Balls
30 Double Under
30 Burpees
Beg: Metcon (Time)
Dirty 15
15 Push-ups
15 Box Jumps
15 KB Thrusters Rt
15 KB swings
15 KB Thrusters Lt
15 Sit-ups
15 Wall Balls
15 Double Under
15 Burpees