Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Burpee box jump overs 24″ / 20″
10 Toes to Bar
15 Kettlebell swings 53# / 25#
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
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
6 Burpees
9 Knees to Elbows or knee raises
12 Kettlebell swings