Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3 )
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
BEG: Metcon (Time)
15-12-9
Deadlifts
Push-ups or modified Handstand PU
Time
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
3 min of skill work or mobility
PVC Pass Throughs