Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
Dirty Thirty (Time)
-30 Box Jumps 24″ / 20″
-30 Pull-Ups
-30 KB Swings 53#/35#
-30 Lunges
-30 KTE
-30 Push Press 95# / 65#
-30 Back Extensions / Supermans
-30 Wall Ball Shots 20# / 14#
-30 Burpees
-30 Double Unders
BEG: Metcon (Time)
-15 Box Jumps
-15 Pull-Ups / Ring Rows
-15 KB Swings
-15 Lunges
-15 KTE / Sit-ups
-15 Push Press
-15 Supermans
-15 Wall Ball Shots
-15 Burpees
-45 Jump Ropes
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs