Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled Helen (Time)
3 Rounds for Time
200M Run
12 Kettle Bell Swings
6 Pull 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