Blackbird CrossFit – WOD
Split Jerk (2 x 2 x 2 x 2 x 2)
The Columbian Bull (Time)
100 Double Unders
10 Floor Wipers (R+L=1)
75 Double Unders
20 Floor Wipers
50 Double Unders
30 Floor Wipers
25 Double Unders
Wiper weight 135# / 95#
Metcon (Time)
75 Jump Ropes
10 Floor Wipers (R+L=1)
50 Jump Ropes
15 Wipers
25 Jump Ropes
20 Wipers
15 Jump Ropes
Warm-up (No Measure)
2 Min of Jump Rope
30 Sec Walk the dog
10 GHD Sit-ups or Abmat sit-ups
10 GHD Back Extensions or Supermans
3x 10 sec Handstand Hold
1 Min per side of Couch Stretch
10 PVC Pass Throughs