Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
3/20/14 (AMRAP – Rounds and Reps)
12 Min AMRAP
5 Hand Stand Push Ups
7 Knees to Elbow
9 Wall Balls 20# / 14#
BEG: Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
5 Scaled Hand Stand Push Ups or push ups
7 Knees Raises
9 Wall Balls
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs