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