Blackbird CrossFit – WOD
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
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (Time)
Karen Likes to Clean
100 WallBalls 20# / 14#
3 Power Cleans every 2 Min 135# / 95#
Beg: Metcon (Time)
50 WallBalls
3 Toes to Bar every 2 Min