Blackbird CrossFit – WOD
Push Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
20 Turkish Get-ups 53# / 35# (10/side)
Then
21-15-9
Cleans 115/75
Sit-ups
Hand Release Push-ups
BEG: Metcon (Time)
10 Turkish Get-ups (5/side)
Then
21-15-9
Kettlebell Swings
Sit-ups
Push-ups
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