Blackbird CrossFit – WOD
Snatch (3 x 3 x 3 x 3 x 3)
Jumpy Helen (Time)
3 Rounds for Time:
75 Double Unders
21 Kettlebell Swings 53# / 35#
12 Pull-ups
1DU=3SU
Metcon (Time)
3 Rounds for Time:
50 Jump ropes
15 Kettlebell Swings
9 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