Happy birthday Beth! It’s birthday burpee time!

Blackbird CrossFit – WOD

Deadlift (1 x 1 x 1 x 1 x 1 )

The Grind (AMRAP – Reps)

3 Rounds:

-Rope Climbs or Raise and lowers 3=1


-Slam Balls 20#/ 15#

-Sled Push 45# / 25#

-Row (Calories)


*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.

Warm-up 5 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


10 Kip Swings

3x 30sec plank holds

3 min of skill work or mobility

PVC Pass Throughs