Blackbird CrossFit – WOD
Weighted Pull-ups (7 x 7 x 7 x 7 x 7)
Metcon (Time)
3 Rounds for Time:
6 Deadlifts 225# / 175#
9 Box Jumps 24# / 20#
12 Kettlebell swings 53# / 35#
800M Run
BEG: Metcon (Time)
3 Rounds for Time:
6 Suitecase Deadlifts (3 per side)
8 Box Jumps
10 Kettlebell swings
1 lap around building
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs