Blackbird CrossFit – WOD

Deadlift (3 x 3 x 3 x 3 x 3 )

Metcon (Time)

3 rounds for time of:

Row 500 meters

21 burpees

12 Pull-ups

Rest 1 Minute
Chest to Bar Pull-ups

BEG: Metcon (Time)

3 rounds for time of:

Row 250 meters

11 burpees

8 Pull-ups

Rest 1 Minute

Warm-up 7 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermans

3 min of skill work or mobility

PVC Pass Throughs