Blackbird CrossFit – WOD
Dips (3 x 3 x 3 x 3 x 3)
Metcon (Time)
400M Run
20 box jump overs 24″ / 20″
25 deadlifts 135# / 95#
25 wall-ball shots 20# / 14#
25 toes to bar
25 wall-ball shots
25 deadlifts
20 box jump overs
400M Run
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
PVC Pass Throughs
Metcon
100 single unders
15 box jumps
15 KB Swings
15 wall-balls
15 Knees to Elbow
15 wall-balls
15 KB Swings
15 box jumps
100 single unders