Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3)
Deja vu (Time)
10 Turkish Get-Ups (55/35)
*Then 3 Rounds of
20 Overhead Squats (95/55)
20 Wipers (95/55)
20 KB swings (53/35)
*Finish with
10 Turkish Get-Ups (55/35)
BEG: Metcon (Time)
6 Turkish Get-Ups
*Then 3 Rounds of
10 Overhead Squats or thrusters
10 Wipers / K2E or Knee Raises
10 KB swings
*Finish with
6 Turkish Get-Ups
WU: Warm-up (No Measure)
Jump Rope for 2 min
90/90 Pec Strectch
Spiderman walks
10 Sit-ups
10 kettlebell swings
10 Empty bar Push Presses
10 Empty bar Overhead Squats
PVC pass throughs