Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3 )
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
15 Pull-ups or ring rows
15 Kettlebell Swings
15 Lunges
15 Knees to Elbow
15 Push Presss
15 Back Extensions / Supermans
15 Wall Balls
15 Burpees
30 Jump Ropes
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