Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
4 Rounds
20 Wipers 95/65 (R+L=1)
3 Agility ladder Ickey shuffle
Rx+:
Wiper 135/95
BEG: Metcon (Time)
3 Rounds
12 Wipers or 12 sit-ups
3 Agility ladder Ickey shuffle
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs