Blackbird CrossFit – WOD

Deadlift (5 x 5 x 5 x 5 x 5 )

Accumulate 4 minutes in an L-sit (Time)

While in a dip support position accumulate a total of 4 minutes in an L-sit

BEG: Metcon (Time)

Accumulate 2 Minutes with raised knees either in dip support or hanging from the pull-up bar.


3 Minutes in a Front Plank

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs