Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Metcon (Time)
Half Murph
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run
Beg: Metcon (Time)
400M Run
25 Pull-ups
50 Push-ups
75 Air Squats
400M Run
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs