Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
3 Rounds:
Row for Calories 21/15
15 Deadlifts 225# / 185#
9 Handstand Push-ups
BEG: Metcon (Time)
3 Rounds:
Row for Calories 15 / 10
15 Deadlifts
9 Push-ups or Modified Handstand Push-ups
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs