Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
12 – Run – 9 – Run – 6 – Run
Deadlift 225 / 175
Burpee Box Jump Overs 24 / 20
400M Run
BEG: Metcon (Time)
12 – Run – 9 – Run – 6 – Run
Deadlift
Box Jump Overs
400M Run
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs