Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
30 Box Jumps 24″ / 20″
60 Double-Unders
800M Run
60 Double-Unders
30 Kettlebell Swings 53# / 35#
BEG: Metcon (Time)
15 Box Jumps
60 Jump ropes
400M Run
60 Jump ropes
15 Kettlebell swings
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