Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
12 Minuted AMRAP
200M Run
7 Overhead Squat (115# / 75#)
7 Pull-ups
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
200M Run
7 Air Squat or Overhead with PVC
7 Pull-ups
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