Blackbird CrossFit – WOD
Clean (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
5 Rounds for Time:
7 Deadlift 225/185
10 Ring dips
BEG: Metcon (Time)
4 Rounds for Time:
7 Deadlifts
10 Dips
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs