Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5 )
Metcon (AMRAP – Reps)
10 Minute AMRAP
60 Burpees
30 Box jumps 24 / 20
10 Muscle-ups (bar or ring) or 20 Atomic Sit-ups
BEG: Metcon (AMRAP – Reps)
8 Minute AMRAP
30 Burpees
15 Box jumps
10 Atomic sit-ups
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs