Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Pull Ups
20 Kettle Bell Swings 53# / 35#
30 Box Jumps 24″ / 20″
40 Push Ups
30 Box Jumps 24″ / 20″
20 Kettle Bell Swings 53# / 35#
10 Pull Ups
Compare to 3/19/14
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Pull Ups
10 Kettle Bell Swings 53# / 35#
15 Box Jumps 24″ / 20″
20 Push Ups
15 Box Jumps 24″ / 20″
10 Kettle Bell Swings 53# / 35#
5 Pull 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