Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (Time)
2 Rounds for time:
10 Kettlebell Swings 53# / 35#
2 Bear Complex 95# / 65#
10 Box Jump 24# / 20#
2 Bear Complex 95# / 65#
10 Mountain Climbers (R+L=1)
2 Bear Complex 95# / 65#
10 Mountain Climbers
2 Bear Complex 95# / 65#
10 Box Jump
2 Bear Complex 95# / 65#
10 Kettlebell Swings
BEG: Metcon (Time)
10 Kettlebell Swings
2 Burpees
10 Box Jump
2 Burpees
10 Mountain Climbers (R+L=1)
2 Burpees
10 Mountain Climbers
2 Burpees
10 Box Jump
2 Burpees
10 Kettlebell Swings
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Sprint from pushup
Sprint from back
PVC Pass Throughs