Blackbird CrossFit – WOD
Weighted Pull-ups (5 x 5 x 5 x 5 x 5)
Metcon (Time)
5 Rounds:
5 Pull-ups
10 Wallballs 20/14
15 Kettlebell Swings 53/35
BEG: Metcon (Time)
3 Rounds:
5 Pull-up
7 Wallballs
9 Kettlebell Swings
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