Blackbird CrossFit – WOD
Box Jumps (For height)
Metcon (Time)
21 – 15 – 9
Sumo Deadlift High Pulls 95# / 65#
Wipers 95# / 65#
Dips
Beginner WOD
21 – 15 – 9
Kettlebell Swings
Knees to Elbows or Sit-ups
Dips
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push ups
PVC Pass Throughs