Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
3 Rounds for Time:
400M Run
5 Hand Stand Push-ups
15 Box Jumps 24″ / 20″
BEG: Metcon (Time)
3 Rounds for Time:
200M Run
10 Push-ups
10 Box Jumps
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs