Blackbird CrossFit – WOD
Turkish Get Up (8 x 8 x 8 x 8 x 8)
4 Reps per side
X-Wing (Time)
800M Run
then
3 Rounds of:
10 Clean and Jerks 135#/95#
10 Pull-ups
10 Burpees
Then
800M Run
BEG: Metcon (Time)
400M Run
then
3 Rounds of:
12 Kettlebell Swings
10 Ring rows or pull-ups
8 Burpees
then
400M Run
WU: Warm-up (No Measure)
WARM-UP
400M Run
Foam Roll or Lax ball lower back
High Kicks
Heal Kicks
Lunges
22 Push-ups
10 Ring rows or Pull-ups
10 Kettlebell swings
PVC Pass Throughs