Blackbird CrossFit – WOD
Push Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
21 – 15 – 9
Sumo Deadlift High Pulls 75# / 55#
Ring Dips
Double Unders
BEG: Metcon (Time)
15 – 12 – 9
Kettlebell swings
Dips
Jump Ropes
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs