Blackbird CrossFit – WOD
Hang Clean (3 x 3 x 3 x 3 x 3)
Metcon (Time)
5 Rounds for time:
12 Deadlifts 155#/105#
10 Pistols (5/side)
6 Hand Stand Push-ups
BEG: Metcon (Time)
3 Rounds for time:
10 Deadlifts
8 Lunges (4/side)
6 Push-ups or Modified Hand Stand Push-ups
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