Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Get up and Get out (Time)
3 Rounds
6 Turkish Get Ups 53# / 35#
10 Slam Balls 20# / 15#
10 Box Jumps 24 / 20
200 M Run
BEG: Metcon (Time)
3 Rounds
4 Turkish Get Ups
8 Slam Balls
8 Box Jumps
100 M Run
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