Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
Gemini 1 (AMRAP – Rounds and Reps)
WOD 1
5 Minute AMRAP
3 Burpees
6 Dips
9 Wallballs 20# / 14#
12 Situps
Rest 1 Minute then complete Gemini 2
Gemini 2 (Time)
WOD 2
WOD 1 Rounds for Time
3 Burpees
6 Dips
9 Wallballs 20# / 14#
12 Situps
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs