Blackbird CrossFit – WOD
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs
Push Jerk (5 x 5 x 5 x 5 x 5)
Metcon (Time)
50 KB swings 53# / 35#
40 Double Unders
50 KB swings
30 Thrusters 75# / 55#
50 KB swings
20 Sumo Deadlift High Pulls 75# / 55#
50 KB swings
10 Burpees
Beg: Metcon (Time)
25 KB swings 53# / 35#
20 Double Unders
25 KB swings
15 Thrusters / Wall balls
25 KB swings
10 Sumo Deadlift High Pulls
25 KB swings
5 Burpees