Blackbird CrossFit – WOD
Back Squat (1 x 1 x 1 x 1 x 1)
Metcon (Time)
4 rounds for Time:
20 Wall balls 20# / 14#
10 Burpees
20 Kettlebell swings 53# / 35#
10 Burpees
20 Double Under
10 Burpees
BEG: Metcon (Time)
3 rounds for Time:
10 Wall balls
5 Burpees
10 Kettlebell swings
5 Burpees
20 Singles
5 Burpees
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs