Blackbird CrossFit – WOD
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon (Time)
50 Wallballs 20# / 14#
50 Deadlifts 185# 115#
50 Handstand Push-ups
*Each time you break a set of wall-balls or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.
BEG: Metcon (Time)
4 Rounds for time:
10 Wallballs
10 Deadlifts
10 Push-ups or Handstand Push-ups
WU: Warm-up (No Measure)
90 Sec of Jump Rope
Sampson Stretch
10 GHD Sit-ups or sit-ups
10 GHD Back Extensions or Supermans
10 Banded Deadlifts
10 Steering wheel squats
10 Box Jumps
10 Ring Rows