Blackbird CrossFit – WOD
Deadlift (7 x 7 x 7 x 7 x 7)
Metcon (Time)
4 rounds for time:
10 Burpee Box Jumps 24″ / 20″
15 Slam Balls 20# / 15#
BEG: Metcon (Time)
3 rounds for time:
10 Burpees
10 Slam Balls
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
3 min of skill work or mobility
PVC Pass Throughs