Blackbird CrossFit – WOD

Deadlift (5 x 5 x 3 x 3 x 1 x 1)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hand Release Push-ups

Slam Balls 20# / 15#

Burpees

Sit-ups

BEG: Metcon (Time)

10-8-6-4-2

Push-ups

Slam Balls

Burpees

Sit-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