Blackbird CrossFit – WOD

Deadlift (3 x 3 x 3 x 3 x 3)

Push up Progression (Week 4 Day 1)

Dirty Thirty (Time)

-30 Box Jumps 24″ / 20″

-30 Pull-Ups

-30 KB Swings 53#/35#

-30 Lunges

-30 KTE

-30 Push Press 95# / 65#

-30 Back Extensions / Supermans

-30 Wall Ball Shots 20# / 14#

-30 Burpees

-30 Double Unders

BEG: Metcon (Time)

-15 Box Jumps 24″ / 20″

-15 Pull-Ups

-15 KB Swings 53#/35#

-15 Lunges

-15 KTE

-15 Push Press 95# / 65#

-15 Back Extensions / Supermans

-15 Wall Ball Shots 20# / 14#

-15 Burpees

-15 Double Unders

Warm-up 12 (No Measure)

400M Row / Run / Jump Rope 2Min

10 Lateral Toe Touches

10 Single leg floor touch quad stretch

10 Box jumps

10 Push presses 45/35

10 Dips

3 min of skill work or mobility

PVC Pass Throughs