Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (Time)
For Time:
EMOM: 3 over the bar burpees
50 Front Squats 75% body weight
BEG: Metcon (Time)
For Time:
EMOM: 3 burpees
50 Box Jumps
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